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  • Front Rowing Preps Second Position Seated

    Sit tall with legs extended, arms holding straps at chest height.
    Start with elbows bent, hands in front, palms facing in.
    Open arms wide to second position, squeezing upper back.
    Return with control, maintaining upright posture and steady strap tension.

  • Backstroke Prep Lying On Box

    Lie prone on the box, chest supported, arms holding straps forward.
    Start with arms straight, palms facing down, shoulders relaxed.
    Pull arms back in a sweeping motion, engaging upper back.
    Return to start with control, keeping neck long and torso stable.
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