Sumo Heel Extensions

Heels wide on the footbar, push away from the footbar with a neutral spine. You may optionally perform a chest press or use a ring with your arms. Maintain a neutral spine.

1. Top range pulses.
2. Bottom range pulses.
3. Tempo change.
4. Isometric hold with chest press.

All springs.

Up or all the way up.

Exhale to extend, inhale to lower.

Mobilise ankle, knee, and hips, and strengthen thigh muscles as well as muscles around the ankles, feet, and knees.

1. Option to add ball in hands.
2. Option to add dumbbells

Progression: Top level springs.

Regressions: Fewer springs.

1. Top range pulses.
2. Bottom range pulses.
3. Tempo change.
4. Isometric hold with chest press.