*Free Up Your Spine 4 Ways*: When we practice prone (belly down) backbends, we have a lot of variations we can choose from, and they each target our spinal movement in different ways! I've featured a few examples here: 1️⃣ "Scorpion" taps – bend one knee and attempt to tap the floor outside the opposite leg (or move in that direction). This is a great way to focus on rotational movement in the *lumbar spine* region. 2️⃣ Half shalabhasana w/ scorpion taps variation - lift the chest & head off the

Hyperextension (KNOW THE DIFFERENCE!) If you perform hyperextensions with a straight back, you'll primarily target your lower back. Rounding your upper back reduces lower back engagement and shifts the focus to your glutes. To prevent injury, avoid overextending your lower back! Size & Shred Training program 👉🏻 deltabolic.com | Andrew Kwong