Step 1: Sit with the back at a 45 degree angle and the legs extended to 2 inches.
Step 2: Bring both knees into the butt while keeping same hand position. Keep the heels at 2 inches the entire movement. Hold for 1 count.
Step 3: Push out through heels to starting position in controlled manner.
Tips: Keep the feet in the same plane. Don't let them flail up and down (core is all about controlling the movement). Keep the lower back flat against the ground by not letting up on the core and keeping the shoulder blades lifted from the surface.
Link™ to Exterior: Handles or middle of Link™ held in extended hands
Stance: Lying on back. Legs fully extended