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 at chest), upper body erect, hold assault rifle with arms outstretched in front of knees (arms pointing forwards in line of vision, barrel/piston pointing to the side), straighten legs, simultaneously lean back with upper body and bring assault rifle/arms back towards body/arms bent so that assault rifle/hands touch chest (rowing motion). Then reverse the sequence of movements by pulling/angling the legs back to the starting position, stretching the arms again and straightening the upper body.

Attention:
Do not put your legs (and upper body) down.

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

1 assault rifle (neutralised)