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Jack Knife - Fitball

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Jack Knife 

                     
Primary Muscles:
 
Obliques,Quadriceps, Rectus Abdominus, Transverse Abdominus                                 

jack knife muscles

SecondaryMuscles: 
Pectorals, Shoulders, Arms

Level of Difficulty: (8/10)   

scale 8

Repetitions:  
   •   10-15 Reps - General toning
 
 

 Instructions 

·         Kneel on the floor with the ball out in front of you.

·         Slowly roll your body onto the ball into you reach a press-up like position.

·         Roll forward until your shins and ankles are in contact with the ball and your upper body is supported by your arms.

·         When ready, roll the ball and bring your knees toward you and underneath your stomach

·         Then slowly extend the legs and return to the starting position

Teaching Points 

·          Do not lock the arms, keep the elbow joint soft. 

·         Look at a spot between your hands. Maintain neutral spine and core activation.  

·         Do not let your body sag down during the movement this will allow your back to take too much load. 

·         Do not let your body arch up as this will take the load away from your abdominals 



 

 

 Adaptations  
  • Reduce the number of repetitions
 Progressions  
  • Add a press up in-between each repetition