Instructions: Step up on the steps attached to the vertical
bench. Brace your back against the back pad and grab the handles and rest your forearms on top
of the pads. Bend your knees slightly and keep them that way throughout the entire exercise.
Next rotate your hips to one side and using your abdominal strength raise your knees upward so they travel in a semicircular motion until
they have reached a position about level with your hips or slightly higher. Slowly reverse the movement and
repeat for the number of reps assigned. Switch to your other side and do the same number of reps.
Don't use any swinging or jerking during this exercise, use a slow controlled motion to prevent injuries.