Lie on your back with your arms extended straight toward the ceiling, directly above your shoulders.
Raise your legs and bend your knees to 90 degrees so your shins are parallel to the floor.
Press your lower back firmly into the floor by engaging your deep core muscles.
Slowly extend your right arm overhead and your left leg straight out, lowering both toward the floor without touching it.
Return to the starting position and repeat with the opposite arm and leg.
Continue alternating sides while keeping your lower back pressed flat against the floor throughout.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 8 reps per side | Form mastery, neural adaptation |
| Intermediate | 4 sets of 12 reps per side | Hypertrophy, moderate loading |
| Advanced | 4 sets of 15 reps per side with resistance | Strength, high intensity/volume |