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On behalf of Expert Village, I'm Gilson Oliveira. And I'm in Energy Fitness right now in New
York City and I will bring to you the best for conditioning for combat sports. This is
a very tough exercise for abs. Its called Dragon Fly. I believe we all saw it in Rocky
IV when the character Rocky Balboa was performing it before fighting Ivan Drago. So first, you
need a good grip. Hold on very well to the bench. Keep both elbows in, inhale. Bring
both legs straight up until you are on your shoulders. Really on the trapezius. Knees
are slightly bent. You inhale, and exhale, bring them up. Inhale, up.
On behalf of Expert Village, thank you for watching.