Lie supine with legs in tabletop, head and chest lifted, arms reaching for the straps overhead.
Execution Instructions
Exhale to press the legs out long as the arms pull the straps down, lifting the upper spine into a curl. Inhale to bend the legs back to tabletop and return the arms overhead with control.
Teaching Cues
Breath
"Coordinate the exhale with the arm pull and the leg press."
Form
"Keep the lower back anchored as the legs extend."
Control
"Move the arms and legs together — no lag or rush."
Modifications & Progressions
Tabletop Legs Only (Regression)
Keep the legs in tabletop and work the arm pull and curl only.
Extended Legs Throughout (Progression)
Keep the legs long for the full sequence to increase core and hip flexor demand.