1. Sit on the side of a bench with your arms by your sides in front of the bench.
2. Place your feet slightly wider than shoulder width, toes pointing slightly outwards.
3. Tighten your glutes, lift your chest up high and look straight ahead.
4. Engage your spinal erectors.
5. Focusing on feeling the stretch in your spinal erectors and keeping your lower back stationary roll your shoulders and upper back forward until your chin touches your chest.
6. Focusing on the feeling in your spinal erectors squeeze with your spinal erectors in a smooth, explosive and controlled fashion through the full range of motion until your spinal erectors are fully contracted.
7. Pause for a moment in the fully contracted position, keeping your chest high and staying stable, engaged and in state.
8. Repeat, staying stable, engaged and in state and focusing on strengthening the mind muscle connection with each rep.
