Exercise name: Sit Up Stand Ups (Anchored)

Exercise description:

• Start lying down: Extend both arms overhead behind you while flat on your back.

• Generate momentum: Swing your arms forward dynamically and contract your abdominals hard to lift your shoulder blades off the floor.

• Transition to standing: Use the forward momentum from your upper body and arms to pull your torso all the way up, planting your feet and driving through your legs to rise directly into a standing position.

• Lower back down: Reverse the movement with control, performing a deep squat back down to the mat.

• Unfurl to start: Slowly roll your spine back down vertebra by vertebra until you return to the flat lying position.

Technique that must be performed to count: Start laying on the ground. End standing up.

# of repetitions before shooting: 3

Casual division modifier: Less reps .

Exercise equipment needed: Exercise Mat, weight to anchor feet.