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, arms in front of the legs (pointing forwards in the direction of gaze), stretch the legs, simultaneously lean back with the upper body and bring the arms 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.

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

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

Harden:
Additional weight on/on the legs; hold additional weight on the arms/in the hands.

2-4 weight cuffs/2 weight balls/1 weight disc/(medicine) ball/sandbag/2 dumbbells ► Make the exercise more difficult (additional weight)