Cable Judo Flip

1. Connect a rope attachment to a tower, and move the cable to the lowest pulley position. Stand with your side to the cable with a wide stance, and grab the rope with both hands.
2. Twist your body away from the pulley as you bring the rope over your shoulder like you’re performing a judo flip.
3. Shift your weight between your feet as you twist and crunch forward, pulling the cable downward.
4. Return to the starting position and repeat until failure.
5. Then, reposition and repeat the same series of movements on the opposite side.

Tip: Although this should be one continuous movement, think of it as two separate ab movements: the twist for obliques and the crunch for abs. This will help with the mind-muscle connection. Also, over exaggerate the end of the crunch by pausing for a moment and clinching your abs in an isometric hold before releasing.