Leg Raises

Exercise description:
- Start Position: Lie flat on your back on a mat, arms by your sides or under your lower back/glutes for lumbar support.
  - Advanced can hold a weight with locked our arms straight up in the air for the duration of the set.
- Activate Core: Press your lower back into the floor (flatten your spine) and tighten your abdominal muscles.
- Lift Legs: Keeping your legs straight (or with a very slight knee bend), exhale and lift your legs up until they are perpendicular to the floor.
- Pause: Pause briefly at the top of the movement.
- Lower Legs: Inhale and slowly lower your legs back to the starting position.
- Maintain Tension: Avoid letting your heels rest on the floor; hover them a few inches above the ground before starting the next rep.
Technique that must be performed to count: Feet must start and stop within 3 inches from the ground. Legs must stay straight. Must elevate legs to a 90 degree angle from the waist completely lifting butt off the ground.
# of repetitions before shooting: 10
Casual division modifier: Less Reps
Exercise equipment needed: Exercise mat. For advanced athletes a 45 lbs Ammo can, kettlebell, or plate.