GHD Medball Back Extension Toss
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Instructions & Biomechanical Cues
1. Position yourself on a Glute-Ham Developer (GHD) machine with your hips against the pad and your feet secured, ensuring your body is straight from head to toe. 2. Hold a medicine ball at chest level with both hands, engaging your core for stability. 3. Lower your upper body into a back extension, allowing your torso to drop toward the ground while keeping your back straight. 4. As you return to the starting position, explosively toss the medicine ball forward, using the momentum from your lift. 5. Catch the ball as it returns (if applicable) and repeat for the desired number of repetitions, maintaining control and engaging your core throughout the movement.",
