- Stand on band, hinge forward with neutral spine.
- Row elbows out wide, squeezing shoulder blades back.
- Lower slowly, maintaining bent-over position.
- Loop band around ankles, stand tall on one leg.
- Tap opposite foot forward, side, then back.
- Maintain balance and hip stability throughout movement.
- Anchor band, elbow at side bent 90 degrees.
- Rotate forearm outward, keeping elbow pinned.
- Return slowly to start, controlling resistance.
- Loop band around wrists, hold high plank.
- Step one hand outward against band tension.
- Return and alternate, keeping hips level.
