my first 'plant' in pole vaulting

when you pole vault you extend your right leg and hold on to the pole with force using your left arm (for right handed ppl) as a result my bum hurts and so does my left arm

my coach, the lovely gerraint williams (pronounced ger as in bear and raint as in pint) is making me do leg and arm extensions as part of my dynamic mobilisation

today; lying face down on my bedroom floor -doing leg and arm extensions- i found it very useful for assessing levels of dust under my bed

http://en.wikipedia.org/wiki/Pole_vault