The Hundred

Setup	lie with the back on the roller, the legs bent and at hip-distance apart, the feet on the ground, the arms stretched long to the sides (photo 1)
Action	move your arms up and down (photo 2)
Modification	roll the spine up as far as the bottom part of the blades (photo 3), move your arms up and down (photo 4)
Modification	lift the R/L bent leg (photo 5), move your arms up and down (photo 6)
Precision Points	keep the pelvis in neutral position, breathe in or out for 2-5 pumps
Purposes	strengthening of the abdominal muscles, arm muscles and muscles of the upper back

photo 1
lie with the back on the roller, the legs bent and at hip-distance apart, the feet on the ground, the arms stretched long to the sides

photo 2
move your arms up and down

photo 3
roll the spine up as far as the bottom part of the blades

photo 4
move your arms up and down

photo 5
lift the R/L bent leg

photo 6
move your arms up and down

| Technical cooperation:
| Service Center for E-learning
| Faculty of Informatics, Masaryk University, 2016