4. Physioball Reverse Hypers
Sets/Reps: Start with 2 sets of 10 reps and progress to 3 sets of 15 reps
Purpose: Strengthen back extensors, glutes and hamstrings
Description: Place a small medicine ball (2-3 kg) between your feet and place a physioball either on a bench or on the ground. Place the hips near the top of the physioball, and slowly squeeze glutes and raise both legs as you try to squeeze the medicine ball between your feet. End position should be a position where your body is in a straight line from shoulders to heels and your body is parallel to the ground.