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The Prisoner Get Up 🚓 From a standing position, step into a back lunge, and then tuck the rear foot under your hips so you can lay onto your back. To reverse the movement, do a sit up, transition to a single kneeling position, and stand up. You can vary the difficulty of this movement by using different arm positions. You can hold your arms out front, zombie style, to make it easier. You can also do hands on hips, hands behind head, or arms at T. I count the ability to transition between lying,
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