- With plates in either hand, bend your knees with your feet slightly bowed out. Hinge forward with a flat back.
- Maintain an overhand grip and internally rotated shoulders.
- Raise your arms backward toward the ceiling while maintaining a light band in your elbows.
- Keep your back straight and bend forward slightly at the waist.
- With arms extended, raise the weights out to your sides until they are in line with your shoulders.
- Pause briefly and then lower the weights back to the starting position.
- Stand facing away from the TRX straps and grab the handles with both hands.
- Step forward so that your body is in a plank position, with your arms straight and your body in a straight line from your head to your heels.
- Keeping your arms straight, slowly lift your arms out to the side, keeping them at the same height as your shoulders. Your body should form a "T" shape.
- Stand facing away from the TRX straps and grab the handles with both hands.
- Step away so your body is leaning away from the anchor point.
- Flex your elbows and pull your elbows straight back behind your body.
- Make sure to keep your elbows flared outward.
