- Place hands on the shoulder rests on feet on the footbar.
- Engage core, glutes tight, body forming a straight line.
- Press arms forward, protract shoulders slightly, keep neck neutral.
- Hold position with steady breathing and full-body tension.
- Lie supine, legs tabletop or extended, arms reaching long by sides.
- Lift head and shoulders, engage core, gaze toward thighs.
- Pump arms vigorously, inhaling five counts, exhaling five counts.
- Maintain stable torso and strong abdominals for one hundred counts.
- Lie supine, legs tabletop or extended, arms reaching long by sides.
- Lift head and shoulders, engage core, gaze toward thighs.
- Pump arms vigorously, inhaling five counts, exhaling five counts.
- Maintain stable torso and strong abdominals for one hundred counts.
- Place hands on footbar, shoulders over wrists, legs extended long.
- Engage core and glutes, forming a straight line head to heels.
- Press heels back, protract shoulders slightly, neck neutral.
- Hold with steady breathing and full-body tension.
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