APT Protocol: 10. Anti Extension Stability Ball Roll Out

5x 15 reps
[recommended, but optional]
Start by positioning yourself in a kneeling position in front of a stability ball. Clench your fists and rest them on the stability ball with your thumbs pointing upward, ensuring your arms are fully extended. Maintain a posterior tilt in your hips while keeping your arms straight as you lean forward at the knees, allowing the stability ball to roll upwards towards your elbows. Remember to engage your core muscles throughout this movement to assist in returning to an upright position. This exercise is great for enhancing stability and core strength.
NOTE: When performing this exercise, it's crucial to start at a comfortable distance to avoid strain. Focus on engaging your abdominal muscles sufficiently to maintain proper form and prevent excessive arching of the lower back. If you notice your back arching, adjust by either intensifying your core engagement or reducing the range of motion based on your current strength level. Similar to the dead bugs exercise, if maintaining the correct posture is challenging, it's advisable to skip it for now and revisit it after a couple of weeks for another attempt.