Instructions

1. 1

   Connect a rope attachment to a high pulley cable and position a mat on the floor in front of it.

2. 2

   Grab the rope with both hands and kneel approximately two feet back from the tower.

3. 3

   Position the rope behind your head with your hands by your ears.

4. 4

   Keep your hands in the same place, contract your abs and pull downward on the rope in a crunching movement until your elbows reach your knees.

5. 5

   Pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position.

6. 6

   Repeat the same downward movement until you're halfway down, at which time you'll begin rotating one of your elbows to the opposite knee.

7. 7

   Again, pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position.

8. 8

   Repeat the same movement as before, but alternate the other elbow to the opposite knee.

9. 9

   Continue this series of movements to failure.