DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Lie on your back on a mat with both arms straight up toward the ceiling; hips and knees bent at about 90 degrees, lower legs parallel to the floor.
- 02
Brace the abs so the lower back lightly presses into the mat, and keep it there for the whole set.
- 03
Exhale and slowly extend one arm overhead and the opposite leg forward at the same time until they are close to the floor without touching.
- 04
Inhale and return to the start under control, then switch to the other arm and leg; each side counts as one rep.
Common mistakes
- Lower back lifting off the mat and arching.
- Moving too fast and flinging the limbs.
- Extending the arm and leg on the same side.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Substitutions
Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.
- This exercise can replacePlank Hold
When it applies: Use when the wrists or shoulders make floor support uncomfortable; logged as reps per side instead of time. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
- This exercise can replaceHanging Leg Raise
When it applies: Use when no pull-up bar is available, grip is limiting, or the lower back feels uncomfortable. (AI-assisted translation, pending review)
Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.