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, arms and legs stretched out in extension of the body and slightly raised, raise one arm and one leg crosswise so that the hand touches the tip of the foot (or at least the shin) (raise arm and leg simultaneously). Switch sides for the next exercise.

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

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

Harden:
Additional weight (for the arms and/or legs).

Variation:
Lift both arms up and move the hands towards the raised foot/shin.

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