1) Position body face down on apparatus placing hips and ankles on respective pads.
2) Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad. Place a weight plate behind neck and hold with your hands.
3) Start position: Back should be parallel to ground with knees slightly bent.
4) Lower body until legs and hip are approximately at 90¢X.
5) Return to start position.
6) To increase resistance, place arms behind head „³ arms extended overhead „³ holding weight plate or weighted object across chest.
