Arch-Up

The Arch-Up activates spinal mobility and strengthens traps and the lower back. Back-straps are useful if a partner is unavailable, or place your feet under a heavy sofa and curl off the floor.

Type Of Exercise: Strength
Muscles: Glutes, Hamstrings, Lower Back, Middle Back
Difficulty: Beginner
Equipment: Plyometric Box, Stall Bars, Back Strap

Arch-Up

Lay prone over a support that allows your torso to hang freely when it is set at the crease of your hips.
Begin with your torso hanging, hips bent to 90-degrees.
Anchor your feet down (have someone or something hold them in place), interlock your fingers behind your head, and pull your elbows behind your ears.
Feel your shoulder blades pinch together and your upper back muscles engage.
Now pull against your foot anchor to raise your torso as high as possible, arching your spine as you lift past parallel.
Pause at the top in your best arch, lower back down with control, and repeat for reps.
An alternative version would be to lay prone and raise both arms and feet while squeezing heels together.

Exercise: Side Over Arch
Type of Exercise: Strength
Muscles: Abdominals
Difficulty: Beginner
Equipment: Body Only

Exercise: Twisting Arch-Up
Type of Exercise: Strength
Muscles: Glutes, Hamstrings, Lower Back, Abdominals
Difficulty: Beginner
Equipment: Plyometric Box, Stall Bars, Back Strap