- Lie on your front, arms above head. Squeeze glutes to protect lower back
- Raise your chest and arms off the ground. Adduct (bring your arms by your hips) in an alternating fashion.
- You can touch down and repeat the whole movement, or remain off the ground and just perform the "swipes."
- Stand up straight with a good form.
- Send your hips back and start tilting the upper body.
- Maintain a straight back as you aim for your toes.
- Lower the bar to the floor by bending your knees and keeping your back straight.
- Stand in front of a box or bench with your feet shoulder-width apart with a kettlebell in a goblet position.
- Lower your body into a squat position, sitting back onto the box and pausing for a moment before standing back up.
- Push through your heels to return to the standing position.
- Stand tall, hinge at hips, and reach hands to the floor.
- Walk hands forward into a plank position.
- Walk feet towards hands and repeat the motion.
