- Sit tall with legs extended, arms holding straps forward.
- Begin with arms long, shoulders relaxed and chest open.
- Pull arms down and back in a plow motion, engaging lats.
- Return to start with control, maintaining upright posture and tension.
- 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.
- Loop bands around wrists,, arms extended overhead.
- Pull arms outward in arc motion.
- Return slowly, controlling tension throughout movement.
