ANTERIOR POWER LINE
What it tests for
This looks at how your six-pack muscles, hip flexors, quads and muscles covering the shins work together. A strong front of the body is key to control pressing and bending motions such as squats. You also use these muscles to walk, run, jump, stabilise your body and to control and hold loads.
How to do it
(a) Start in a forearm tabletop position, then place your left foot and ankle on the bench, keeping your right knee, shin and forearms on the floor. Keep your elbows shoulder-width apart, directly under your shoulders, and your head and neck in line with your glutes and left heel. (b) Lift your right knee off the floor and place your right leg next to your left.
(c) Raise your right leg a few inches so your entire body is supported by your left leg. If your alignment falters or you feel pain anywhere, stop and record your time.
Other key moves
Sit-ups and plank variations.