Ultimate wakeboard crunch (3 sets of 8-10 repetitions)
If you are only going to do one exercise for wakeboarding this is it. The main focus is your abs which take a beating doing rolls, flips, and Raleys. It really exercises your core muscles which is important for protecting your back. It also works the biceps and shoulders. When doing this exercise you hang from a pull-up bar, pull your knees into your body. Lift yourself up until arms are bent at the elbow at a 90° angle, not more. Keep your back as parallel as possible to the ground. Start with your knees all the way to the left then rotate them all the way to the right and back to the left. This is one repetition. Your knee caps should sweep just above your elbows but the tops of them should nearly touch your forearms. Once you have gotten up to 3 sets of 10 try extending your legs out for a whole new level of pain. We will often do one set of these as a warm up to wakeboarding. This exercise is kind of like the 8 minute abs of wakeboarding.
