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second isometric contraction in this position (same as in Exercise One), holding but applying full force. Now, continue to exert maximum force while keeping your back straight and moving your arms from the elbow down towards your knees. The upper part of your arms should remain fixed and unmoved. The resistance should be set, gripping the opposing rope, so that it takes twelve seconds to move through the full range of motion. Do this three times.

EXERCISE THREE – abdominal

Your body position against the door should be exactly as it was when you began Exercise

FIT10 Instruction Manual  
FIT10 Instruction Manual  

Instructions for how to do each exercise in the FIT10 ten minute exercise program