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  1. Lie flat on the mat.

  2. Press a barbell to full arm extension and hold it inline with the shoulders. Lift and hold the shoulder blades as high as possible while keeping the lower back firmly pressed down to the mat.

  3. Lift the legs up vertically.

  4. Slowly descend the legs until your lower back can no longer maintain full contact with the mat.

  5. Slowly try to get the shins to touch the barbell.

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