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Muscle Focus: Abdominals and hamstrings.
Objective: Hip extensor strength and spinal articulation.
Start Position: Lie on your back with arms by your sides, palms down, pressing the backs of the arms into the Mat, and legs together.
Movement: Extend both legs to the ceiling, draw the abdominals to spine, and roll over through the spine to take both legs almost parallel to the floor. While maintaining the lift of the pelvis and tailbone to the ceiling, reach both legs straight to the ceiling. Keeping the feet over hips as much as possible, articulate through the spine to roll down to the Mat, returning the legs to start position. Repeat.
Precautions: Avoid rolling onto the neck, keeping head and neck long and released on the Mat. You should be able to execute the Roll Over prior to attempting the Jack Knife. Avoid this exercise if you have neck and spine injuries.
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