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Setup: Place a 20- to 30-pound FitFighter next to you. Set yourself up in a high-plank position. Squeeze your abdominal core and find your center. Lock your hips into place.

Action: Reach and pull the FitFighter with the arm farthest away. Reach and pull back with the other arm. This warm-up exercise will work on the anti-rotation of the core. Repeat for 15 to 20 reps.