Lower Back, Glutes
Hamstrings, Middle Back, Upper Back
Watch Tutorial
https://www.youtube.com/shorts/V9YAkJlST50
https://www.youtube.com/shorts/nkIuEyCz1qs
https://www.youtube.com/shorts/-VGatJfoRmA
Lie prone stability ball, hips/abdomen supported.
Feet wide on floor.
Hold plate under chin/behind neck.
Start torso hanging down.
Lift torso up extending spine.
Rise until body straight.
Squeeze back/glutes.
Lower slowly.
Repeat.