HOW TO DO IT STRAIGHT-LEG STYLE
GET DOWN! – on the floor. Pick a nice mat or maybe even a colourful rug or something to lie on.
DRIVE YOUR CHEST UP – Any sloppiness in your posture really ruins these, so PLEASE pay attention, drive your chest up like you’re standing to attention and showing off your incredible physique (or practicing for when you get there at least).
ELONGATE YOUR LEGS – We want our legs completely straight; completely locked out. They should be squeezed together with your toes pointed gently and there should be a bit of ‘activity’ in your quadriceps.
RAISE YOUR LEGS – Now raise your legs simply by using your abdominals and hip-flexors. Nothing else moves, just hinge at the hip joint. Lift them as high as you can without breaking form.
SQUEEEEEEEEEEZE AGAIN – Your legs will stop when you are near the top of your range of motion / when you run out of strength, but you will always be able to go a wee bit further. So keep squeezing, we should be able to see a definite 'second pull'. Keep squeezing for 1-2 seconds at the top, trying to feel the hip-flexors, abs and quads contracting, and the hamstrings stretching (if you aren’t particularly flexible).
LOWER BACK DOWN SLOW, TAP THE FLOOR AND GO AGAIN – Then lower and tap the ground and go again. Tap the ground gently if I were you. We aren’t trying to crack our heal or bounce them back up!
HOW TO DO IT FLEX/EXTEND STYLE:
FROM THE SAME START POSITION – as described above -- big big chest and arrow straight legs and all that…
BRING KNEES TO 90 – taking out the hardest part of the move (lifting the fully extended legs from the bottom position), stop here, exaggerate and correct posture, push hands into the ground and squeeze your knees together tight.
THEN KICK YOUR LEGS STRAIGHT – the highest you can get them without breaking form, making sure we return to the absolutely straight leg. Concentrate on this move coming purely from your quads.
ATTEMPT THE OL’ SECOND PULL – by squeezing your legs closer to your sternum.
THEN CONTROL DOWN WITH STRENGTH – feeling in control the whole way, feeling your abs and hip-flexors working a wee bit along the way.
TAP THE FLOOR AND GO FOR MORE – Tap the floor (or as low as you can control your legs), then suck your knees back to 90 (the easy bit) and keep going, trying to make every rep better than the last.