In this training exercise, Matt Numrich of the Elite Defense Systems will show you an exercise for building strength and balance. The start-up position is to have one arm fully extended while holding on to something and with the opposite leg extended in mid-air. So for instance, if you will have you right arm holding on to a bar, have your left leg extended; and vice versa. Using your other free arm, pick up your weight and pull it up. Repeat the exercise 10-12 times.