Lie on your back with your knees bent and your heels pressed into the floor.
Extend your arms out behind your head.
Now start with your arms and “catapult” your upper body into the air so you make it up into a seated position.
Pause briefly, then lower your torso back to the floor (slowly, with control.)
This will work your entire core and get it ready for explosive motions.
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Hi, whats the speed of this movement. Should I take it fast? It gets harder when its done slow.
“Up” is fast and explosive. “Down” is slow (which is pretty hard.)
you might actually want to see this guide:
http://bloombikeshop.com/bodyweight-exercise/