Plate Supine Leg Raise and Hip Thrust

Instructions

1. 
   Lying flat on the floor, extend your arms to hold the plate over your chest.
2. 
   Keeping the plate there throughout, contract your midsection to perform a leg lift (with both legs).
3. 
   When your legs reach perpendicular, lower them or, for more of a challenge, do a hip thrust to press your feet up toward the ceiling, then return to the start. That’s 1 rep.