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Roll-out into Pike • Place both hands on the floor roughly shoulder width apart with arms fully extended and the ball behind you • Place the feet on top of the ball and engage the core so the body is in a straight line from the feet to the head. This is your start position • Keeping the arms straight, core engaged and body straight, roll backwards on the ball till the arms are extended overhead • Hold briefly and then roll the body forwards bringing the feet towards the head forcing the hips up vertically above the shoulders • Hold briefly and then lower the hips back down to the start position • N.B. To make the exercise easier start with the ball under the thighs • Exercise can also be done using the TRX Created by: email@example.com