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Step 1
Stand up on the pegs of the captain's chair. Press the back flat into the chair pad, then drop down until your elbows and forearms are positioned gently against the arm pads.
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Step 2
Grip the handles securely. Take the feet off the foot pegs.
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Step 3
Do the "bent knee leg rise." Inhale while bringing your knees up to a 90-degree angle with your body. Start to slowly lower them while exhaling. Keep your back flat against the chair throughout both movements.
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Step 4
Repeat the "bent knee leg rise" three times. Complete three sets of three.
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Step 5
Reach up and grab the chin up bar and let the weight of your body hang down. Remove your feet from the pegs and feel the stretch in the arms.
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Step 6
Bring the lower body up all the way until the toes touch the chin up bar. Keep the legs straight at all times and the back rounded during the entire movement. Inhale while raising the legs. Exhale while lowering the legs.
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Step 7
Complete the exercises and put your feet back on the pegs. Pull the body up into a position where it is safe to get off the captain's chair.
