Raising and lowering one arm and leg crosswise in supine position alternating (bringing hand and foot together) ► single leg jack knife / alternating leg v-up

Individual work

Lie on your back with your arms stretched out in extension of your body, arms and legs flat on the floor, alternately raise one arm and one leg crosswise and bring them together (hand to foot/shin), lower the limbs and perform the movement with the other arm or leg.

Lighten:
Lift the arm and leg less (without bringing the limbs together).

Harden:
Additional weight for the arms/legs; do not fully lower the limbs.

2-4 weight cuffs/2 weight balls/dumbbells ► Make the exercise more difficult (additional weight)