Place one knee against the shoulder rest and extend the other leg along the platform strap. Dip into the well with your hands in a prayer position, then extend your arms to a T-shape. Bring hands back towards the heart and rise up using 1 or 2 kg weights, one in each hand.
1B, 1R, 1Y.
Down or up.
Inhale to lower, exhale to extend arms. Inhale back to centre, exhale to rise.
Develop strength of the core, internal and external obliques, and scapular stabilisers.
Dumbbell needed. Options: 1 or 2 kg.
Progression: More weight.
Regression: Remove weights – add all the springs. If knee issues – side-lying kick (lying on your side, place hand in short strap, exhale to crunch and reach top leg and hand together).