Benefits

This exercise is very beneficial for those who want to train the posterior chain of muscles, which support better posture and movement

Timing and sequencing of the body will improve using this exercise

Prerequisites

The individual must possess adequate movements in the hips -especially in the sagittal plane

Ensure that the client does not have excessive kyphosis in the thoracic spine (if so, initiate a corrective strategy to deal with pelvic and thoracic curve imbalance)

Preparation

Use a wide ViPR grip

Maintain good floor contact with the feet

Keep a tall spine throughout the movement

Movement

With the knees slightly bent, flex forward at the hips to a comfortable depth, maintaining a long spine

With the feet firmly planted on the ground (through the big and little toe, and the heel), rhythmically ascend up into triple extension (through ankle, knee and hip)

At the top of the movement, add a shoulder shrug to complete the movement

Return the heels to the ground and repeat the sequence