*The biggest advantage of the assist: Usable for both upper and lower body Hand - Abdomen - Knee position: In a straight line Lift the upper chest Gaze: Diagonally up Keep the shoulder blades pulled back/down (Keep the ears and shoulders apart) - Contraction: Feel as if the elbows are meeting the sides Adding weight to the hips enhances the feeling of contraction - Relaxation: Maintain the lifted chest while slowly stretching the back *Weight setting: Based on beginners Start with a weight difference of 5-10kg from your body weight.