Alternating sit-through with crunch

• The alternating sit-through with crunch is a great way to engage your core, glutes, and lower body muscles.
• This movement can be used as part of a bodyweight circuit, animal-style flows, or even as a dynamic warm-up or mobility sequence.
• This exercise will help to build strength and power in your core and lower body, while also improving your mobility and flexibility.
• It is also a great way to add variety to your workouts and break up the monotony of the same exercises.
• The alternating sit-through with crunch is an effective way to increase shoulder extension and stability, as well as challenge the rectus abdominis or "six-pack" muscles.

1. Assume a bear crawl position on the ground, with your hands directly under your shoulders and your knees directly under your hips.
2. Engage your core and tighten your midsection.
3. Begin the exercise by simultaneously lifting your right hand and left foot off the ground, and bringing your right knee in towards your left elbow.
4. As you bring your knee in, crunch your upper body, squeezing your core and activating your abdominal muscles.
5. Extend your right leg out to the side, kicking it out as far as you can while keeping your balance.
6. Return your right hand and left foot to the starting position, and repeat the movement on the opposite side, lifting your left hand and right foot and bringing your left knee in towards your right elbow.
7. Perform the alternating sit-through with crunch for the desired number of repetitions or for a set amount of time.
8. Focus on maintaining proper form and control throughout the exercise.
9. Keep your movements smooth and fluid, avoiding any jerking or bouncing.
10. Remember to breathe evenly and consistently throughout the exercise.
11. If performing this exercise as part of a circuit or flow, transition smoothly to the next exercise or movement.
12. To make the exercise more challenging, increase the speed or intensity of your movements.
13. To modify the exercise, perform the sit-through without the crunch or the leg kick out to the side.
14. Listen to your body and stop the exercise if you experience any pain or discomfort.
15. After completing the exercise, take a moment to stretch and cool down your muscles.
16. Repeat the exercise as desired or as part of your regular workout routine.

1. The alternating sit-through with crunch is a total body exercise that begins in a bear crawl position and finishes with a leg kicked out to the side.
2. This multi-faceted movement can be used for reps or time in bodyweight circuits, animal-style flows, dynamic warm-up or mobility sequence.
3. The alternating sit-through with crunch is a great way to engage your core, glutes, and lower body muscles.
4. Starting from a bear crawl position, you will move your legs in a scissor-like motion while keeping your midsection tight and engaged.
5. As you move your legs, you will then perform a crunch with your upper body, squeezing your core and activating your abdominal muscles.
6. After each crunch, you will then kick your leg out to the side, completing a rep of the exercise.
7. This movement can be used as part of a bodyweight circuit, animal-style flows, or even as a dynamic warm-up or mobility sequence.
8. For a challenging workout, you can perform the alternating sit-through with crunch for reps or time.
9. This exercise will help to build strength and power in your core and lower body, while also improving your mobility and flexibility.
10. It is also a great way to add variety to your workouts and break up the monotony of the same exercises.
11. So, if you’re looking for a full body

1. Ensure that the barbell is securely placed by either placing the other end in the corner of two walls or using a heavy object to prevent it from sliding backward.
2. Maintain proper form by bending forward until your torso is parallel to the floor and keeping your knees slightly bent.
3. When grabbing the barbell, position one hand just behind the plates on the side where the weight is placed and place the other hand on your knee.
4. Pull the barbell straight up with your elbow in, maximizing back stimulation, until the plates touch your lower chest. Squeeze your back muscles and hold for a second at the top of the movement.
5. Exhale as you lift the weight and avoid any swinging of the torso. Only the arm should move.
6. Lower the barbell slowly to the starting position, ensuring a nice stretch on the lats. Avoid letting the plates touch the floor.
7. Complete the recommended number of repetitions and switch arms.

Variations: You can also perform this exercise using a low pulley.