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also known as Single Leg KickMuscle Focus: Back extensors, hamstrings, glutes. Objective: Strengthen the back extensors, hamstrings, and glutes. Start Position: Lie on your stomach with your legs straight and together and prop yourself onto your forearms, bringing the elbows underneath the shoulders. Movement: Kick one heel into your seat two times, reach the leg straight, and place it on the Mat. Switch legs. Precautions: Avoid strain in the lower back by maintaining a long spine. Pelvis stays imprinted into the Mat and stable. Keep knees close together.
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