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If your low back or hips always feel tight, especially when you rotate, twist, or get up from the floor, this drill helps you build strength through rotation instead of avoiding it. Most people stretch their low back when it hurts… but what your spine and hips often need is controlled rotation with stability, not just more stretching. This crucifix rotation gives you exactly that: The dumbbells pin your shoulders down so your spine moves more cleanly Squeezing the med ball turns on your adductor
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If your shoulders feel pinchy, stiff, or like they collapse forward… this drill will feel like hitting the “reset” button. Most people try to fix shoulder pain by only stretching the front of the shoulder… but if your spine can’t extend and your shoulder blades can’t slide down and back, your shoulder will always run out of room. That’s where the irritation comes from. Here’s how to set this up Set your foundation Lay prone with your toes tucked and legs fully extended Quads glutes engaged to pi
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Game Mode: ON  Beat the timer, chase the cones, earn your stars ⭐ Training has never been this fun! | Elev8 Strength & Conditioning | Facebook
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