Using the maximum range of motion, take the arms and legs BACK as far as the start position in step 2, and then bring the arms and legs FORWARD as far as the start position in step 1. Repeat this motion to keep the knee bend to a minimum and keep the head locked between the arms. Activate the abs for the crunch forward and the lower back for the backward movement of the arms and legs. 

The key point here is to make the forward and backward movement as big as reasonably possible.


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Step 3 - Back Fast - Front Fast