This is for power and speed strengthing the lower back and abdominal wall Sit downlegs straight heeels and knees pushed into floor.Back straight chin up,okay now think theirs somebody behind you ready to stick a red hot poker up your arse,thats the position you hold. Now go back 1 inch every 10 secs until your heels start to rise. Then come as you went down 1 inch every 10 secs,when vertical move feet width of shoulders, turn feet in then rock forward 4 times then lift feet with legs straight, off the floor6 inch then bang into the floor with heels. do the routine 4 times a workout. Do it every day for 2 week you will notice the differance, in speed and posture.