Do a situp and finish with the bar overhead and your torso perpendicular to the floor. Trainer advice: "Keep your arms extended the entire time," Khan cues. Side Plank and Band Row ...

Pause when your legs are perpendicular to the floor. Lower your legs gradually, stopping when your heels are just an inch off the floor. Repeat the process 10 to 15 times for 4 sets.

The defender must maintain vertical alignment, with his body (arms, hands, torso, legs and feet) in a nearly straight line that is perpendicular to the floor.

Then lean your upper arms back just slightly. Typically, you’ll see people aim to keep their upper arms perpendicular to the floor; I want you to be at a 91- or 92-degree angle instead.