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  • Back Rowing Preps Open Elbow Seated

    Sit tall with legs extended, arms holding straps at shoulder height.
    Start with elbows bent, hands near chest, palms facing inward.
    Open elbows wide, rotating shoulders externally while keeping chest lifted.
    Return with control, maintaining upright posture and steady strap tension.

  • Plow Back Rowing Preps

    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.

  • Arms Pulling Straps Plow Prone On The Box

    Lie prone on the box, chest just off edge, arms holding straps overhead.
    Start with arms long, palms down, shoulders depressed and neck neutral.
    Pull arms down toward hips, squeezing lats while keeping torso stable.
    Return slowly to start, maintaining control and continuous tension on straps.

  • Long Arm Adduction Side Kneeling

    Kneel sideways, supporting hand under shoulder, top arm reaching long overhead.
    Engage core, keep torso upright and shoulders stacked.
    Pull top arm down toward hip, using lats and obliques.
    Return arm overhead with control, maintaining balance and steady breathing.
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