STRENGTH TRAINING CIRCUIT, STATION 10: LEG TUCK
Purpose: This exercise develops the abdominal, hip flexor, and grip strength essential to climbing a rope (Figure 9-45).
Starting Position: Extended hang using the alternating grip, left or right.
- Pull up with the arms and raise the knees toward the chest until the elbows touch the thighs just above the knees.
- Return to the starting position.
- Throughout the exercise, keep the feet together.
- On count 1, the thighs and elbows touch just above the knees.
Movement to Station 1: Backward run.