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Anderson: Troy Anderson back again from andersontrainingsystems.com. I've got my dumbbells here. I'm going to use them myself and I don't have any resistance or anything. We're going to talk about the Anderson Training Systems PT context. We've signed up for exercisecontext.com learn to have all the things. I'm going to change this, I'm private service member, so I know a little about PT test, and I've felicitated a few PT tests. I don't understand how a truly effective, ineffective, the traditional military set up they're abnormal training. I'm dealing that all of us want to get a little bit about bow in training added with our workouts. I'm going to work on that area to develop strength and maybe drop a little fat. Direct exercises for the dumbbellers and the best way, but they should be incorporated to any good program. So, we're going to look at the sit-up, this is going to be in and again the standards are two minutes. There are standards who are going to be as such, I'm going to set about here so you can kind of see. Sit-up, these lower legs upper leg must stand at 90, if it start to get extended up too far and it's going to be perhaps forward. We're also not going to be allowed to do as lift our hips, pop ourselves and pop the ground as such, if you see that again, no hip popping as such, with the sit-up, I'm actually going to touch finger tips, they must stay on your shoulders at all time. So finger tips to shoulders, it's like chin and chest; this is preferable, the chin and chest thing is what's going to be required as well. All we're going do is curl our self up touch, and then uncurl. The standard will be to get the shoulder all away back to the ground; you won't be probably go ahead back to the ground, but to get your whole shoulder to the ground. The whole shoulder to the ground, so let me get you doing. Go to chest, curl up, touch and you're going to be private touch, I mean that'll be a little bit wrong. Somewhere just below the knee line, so it's going to be touch. We're looking about midway in the thigh actually, so it's going to be curl up and touch all the way down, curl up and touch because we want this to actually be an abdominal training event, not the hip flexor training event. So, again, feet your lower and upper leg at 90 feet flat on the ground you'll have a holding for this testing, it'll also be a greater. You're going to have to get flatten the floor, finger tips are going to help standard shoulders at all times or we're not count this reputation, there is no rest position. We're not going to be in rest position here, you'll be able to pause at the top and you'll not able to stay up here and rest, and then we're going to roll back down, the shoulders down. So no resting off the floor, you'll be terminated you're your movement. So again, the technique is, no hip up, knees bend to about 90 upper and lower leg angle, chin at chest, finger tips on shoulders at all the times, curl up must touch, must all the way come back, all the way down, no rest position. So, no rest at the bottom, no hanging up here holding on. So again, very simple rules you're going knock as many as you can, make sure you're practice this all now, then the only reason is stepping to change is because we want to do as much as abdominal training as possible in the hip flex strength. This is based on experience of watching 100's of PT test that people perform and have them to be performed very improperly for abdominal training do an PT test, but we're trying to do abdominal training as well as to abject with we make sure while during our PT test. So that's your sit-up PT test standards for the Anderson Training Systems and PT test coming up in May. We would love to have on them. If you wanted to get more information like this videos and articles, step our website andersontrainingsystems.com. If you want to sign up for the contest you should get over to exercisecontest.com you got a couple of different options for you to come parti

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