- Sit facing anchor with band overhead and arms extended.
- Pull elbows down toward ribs while keeping chest lifted.
- Squeeze lats at the bottom, then return slowly to full stretch.
- Kneel facing anchor with band overhead and arms extended.
- Pull elbows down toward ribs while keeping chest tall.
- Squeeze lats at the bottom, then return slowly to full stretch.
- Stand on band, hinge forward with flat back.
- Stand on band, hinge forward with flat back.
- Lower under control, maintaining core tension.
- Anchor band around foot, kneel tall holding ends.
- Row elbow back, squeezing shoulder blades together.
- Return slowly, maintaining upright torso.
