V UP

Sit cross-ways in the middle of a flat bench with your hands grasping the edges and your feet off the ground. Lean back until your body is almost straight and parallel to the floor. Bring your knees into your chest while simultaneously curling your upper body toward your knees to form a V. Return your legs and torso to the start position.

Lie face up on the bench with your arms stretched on the floor above your head holding the handle of the cables and your legs flat on the bench, raise both your arms and legs up at the same time bringing your head off of the bench as you arms raise, bring your hands and legs together and then slowly lower them down again until you are back in the start position.