- Lay underneath a fixed horizontal bar and grab the bar with a wide overhand grip.
- Pull your body straight up to the bar.
- Return to the starting position, your arms fully extended. Repeat.
- Sit with your back straight on the machine and grip the handles.
- Pull the handles back using your arms. Your legs and torso should be at a 90° angle. Push out your chest.
- Pull the handles towards your body until your hands are beside your abdomen.
- Place both hands on the wall in front of you.
- Slowly lower your body until you feel the stretch.
- Hold at the bottom of the stretch, return to starting position.
- Stand up right and raise your hand to a full stretch above your head.
- Slowly lean across your body and trace the opposite hand down your leg.
- Hold at the bottom of the stretch, return to starting position and then switch sides.
