#14 DYNAMIC CROSSOVER

„ This small exercise provides you with a proper abdomi-

nal training that beginners as well as advanced athletes
can put into their program.

With this Dynamic Crossover it is important, that TRAINING: ABDOMINAL MUSCLES

your back is on the floor - but only your back. DIFFICULTY: BEGINNER
Both legs, however, are stretched out in the air
and your feet are flexed. The right leg points BEGINNER: 10REP
vertically in the air and left leg to the front. Raise 
INTERMEDIATE: 15REP
your shoulders so that you can touch your hands ADVANCED: 20REP
together behind the right, highly stretched leg.

With your arms outstretched, you bring your

shoulders back to the ground and
switch the leg at the same time. The
arms come up again, so they now
touch behind the left leg, which points
directly upwards towards the ceiling.

You can now continue this interchange

as you wish. Just remember: the more you can
keep the tension and elongation in the legs, the
more effectively you will train your thigh mu-
scles at the same time.

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