PURPOSE:
- Strengthen abdominals and hip flexors.
- Increase pelvic stability.
- Increase scapular stability.
- Strengthen shoulder and scapular stabilizers: latissimus dorsi, teres major, serratus anterior, pectoralis major and rotator cuff.

SPRINGS:
No springs to one heavy spring depending on where the hands are and what the focus is (more abdominal work or more upper body work).