Exercise Database

1. Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards.
2. Raise your legs until the torso makes a 90-degree angle with the legs.
   • Bending knees = easier
   • Straight legs = harder
3. Exhale as you perform this movement and hold the contraction for a second or so.
4. Go back slowly to the starting position as you breathe in.
5. Repeat for the recommended amount of repetitions.

Regression (Knee/Hip Raise on Parallel Bars)

1. Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle.
2. The torso should be straight with the lower back pressed against the pad of the machine and the legs extended pointing towards the floor. This will be your starting position.
3. Now as you breathe out, lift your legs up as you keep them extended. Continue this movement until your legs are roughly parallel to the floor and then hold the contraction for a second. Tip: Do not use any momentum or swinging as you perform this exercise.
4. Slowly go back to the starting position as you breathe in.