- 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.
- Place hands on footbar, shoulders over wrists, legs extended long.
- Engage core and glutes, forming a straight line head to heels.
- Press heels back, protract shoulders slightly, neck neutral.
- Hold with steady breathing and full-body tension.
- Kneel tall facing straps, arms slightly forward and elevated.
- Initiate movement from shoulder blades, drawing arms inward and down.
- Create small teardrop shape, keeping neck relaxed.
- Return to start smoothly, maintaining continuous tension.
- Kneel tall facing straps, arms forward and slightly elevated.
- Pull arms outward and down in a controlled teardrop pattern.
- Emphasize upper-back engagement, ribs stacked over pelvis.
- Return with control, maintaining steady breathing.
