Kneel below a high pulley that has a rope attachment connected to it. Grasp one end of the rope attachment in each hand and lower the rope until your hands are directly next to the side of your head. While slightly flexing your hips, allow the weight to hyperextend the back so that you are in an appropriate starting position to begin your set. Keeping your hips stationary throughout the movement, flex the waist while contracting the abs in such a way so that your elbows move towards the middle of your quadriceps. Just before your elbows arrive at the middle of your quadriceps, stop the motion and hold the peak contraction briefly before slowly returning to the starting position via the same path. Repeat for the prescribed number of repetitions.
