Raising and lowering one arm and leg crosswise in prone position ► prone alternate arm leg lift / alternate arm leg raise / opposite arm leg raise

Individual work

Lying on your stomach with your upper body slightly raised, feet shoulder-width apart, arms pointing forwards as an extension of your body (I position - palms facing inwards), alternately raise one arm and one leg crosswise at a time and lower them back to the starting position on the floor.

Harden:
Additional weight for the arms/legs.

Variation:
Position on a flat bench.

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