Kneeling Extensions

Equipment - Dumbbell or tins of fruit/beans
Area: Shoulders, back and buttocks
Muscle Group: Posterior Deltoid, Erector Spinae, Glutes

• Adopt the box press-up position (see the press-up description)
• Draw your belly button towards your spine without holding your breath
• Simultaneously extend one arm and the opposite leg, until your elbow is level with your ear and your knee is level with or just below your hip level(depending on comfort)
• Exhale on extension, inhale as you return your leg and arm to the start position
• Repeat with your opposite arm and leg

This exercise can be completed with a bean can or small dumbbell to add resistance and make the exercise harder.