- Start in a kneeling position with your hands planted on the ground.
- Pick your knees up off the ground. Hold in this position with a flat back.
- Hold the bar with a slightly wider than shoulder width grip. Push the bar up toward the ceiling and maintain that elbow extension.
- Flex your abs and sit-up. Aim to get your torso vertical while maintaining the barbell overhead.
- Lay flat on your back with your knees bent and your feet flat on the ground, about a foot from your lower back.
- Place your fingertips on your temples with your palms facing out.
- Draw your belly into the base of your spine to engage the muscles, then raise your head and shoulders off the floor. Return to starting position and repeat.
- Start in a hand plank position and walk your hands further out until your ears are between your biceps.
- Hold in this position for the allotted amount of time.
- Make sure you keep a flat back for the whole set.
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