Swiss Lumbar Extension Lat Press
—Start with a Swiss ball on the floor. Rest your hips on top of it and lean forward, face the resistance cables.
—Separate your legs six inches farther than shoulder width and plant them on the ground.
—Extend arms forward, parallel to head, and grab the cables.
—Without moving your feet or body, exhale and pull your arms straight back past your hips, without bending your elbows.
Suggested Reps: Choose a resistance that allows you to do 20-30 reps.
Mims says: “When you’re on the board, it’s important to paddle with straight arms to get the most power and speed.”