Hanging Leg Raise (20 reps)

                             

Grab a chinup bar with an overhand, shoulder-width grip, and hang from the bar with your knees slightly bent and feet together [A]. (If you have access to elbow supports—sling-like devices that hang from the bar—you may prefer to use those.) Simultaneously bend your knees, raise your hips, and curl your lower back underneath you as you lift your thighs toward your chest in a scooping motion [B]. Pause when the fronts of your thighs reach your chest, then slowly lower your legs back to the starting position.

Repeat circuit once.