- 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.
- Use a bench or an object to elevate your feet.
- Lower your head towards the floor by bending your elbows
- Push through your hands and return to the starting pike position.
- Repeat
- Stand up with your feet shoulder width apart. Place one arm across the front of your chest at shoulder height, press the forearm of your other arm above the elbow, hooking the stretching arm with your hand.
- Press the arm until it is straight and rotate your upper torso to engage the stretch even deeper.
- Repeat with your other arm.
