Raising and lowering the arms and legs in a supine position (hands and feet together) ► jack knife

Individual work

Lie on your back, arms and legs stretched out in extension of your body and slightly raised, hold the pistol in both hands, fold your body so that the pistol touches the tips of your feet (or at least your shins) (raise your arms and legs at the same time).

Attention:
Do not lower your legs and arms (constant tension).

Lighten:
Lower your arms and legs completely after each exercise (pause); raise your arms and legs less.

Variant:
Lower your arms in front of you and fold your body from this position.

1 pistol (neutralised)