Alternating extension and flexion of the arms and legs while seated ► hollow hold row

Individual work

Sitting, legs drawn up and slightly raised off the floor (knees by the chest), upper body upright, hold the pistol in both hands with outstretched arms in front of the knees, stretch the legs, lean back with the upper body at the same time and bring the arms (pistol) back towards the body/bend the arms so that the hands touch the chest (rowing movement). Then reverse the sequence of movements by pulling/angling your legs back to the starting position, stretching your arms again and straightening your upper body.

Attentkin:
Do not lower your legs (and upper body).

Lighten:
Extend your legs less; only hold the centre position.

1 pistol (neutralised)