On the eleventh day of boot camp your trainer gave to you 11 rotations on each side weighted V-Sit...
Seated on a mat with your knees bent, and either your feet flat on the floor, or up in the air to make it harder arms across your chest. Keep your back rounded as you lean back till you have control but where you can feel your abs contracted. Taking a weighted bar and bring it up horizontally to chest level and rotating it from left to right.
One complete rotation is Left to Right.
To increase the difficulty try sitting onto a Bosu ball, on the dome shaped side.
