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  • Control Front Plank Position

    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.

  • Reverse Expansion Teardrops Inward Kneeling

    Kneel tall facing straps, arms slightly forward and elevated.
    Initiate movement from shoulder blades, drawing arms inward and down.
    Create small teardrop shape, keeping neck relaxed.
    Return to start smoothly, maintaining continuous tension.

  • Reverse Expansion Teardrops Outward Kneeling

    Kneel tall facing straps, arms forward and slightly elevated.
    Pull arms outward and down in a controlled teardrop pattern.
    Emphasize upper-back engagement, ribs stacked over pelvis.
    Return with control, maintaining steady breathing.

  • Front Rowing Preps Offering Seated

    Sit tall with legs extended, arms holding straps, elbows bent by sides.
    Palms face up, forearms parallel, shoulders relaxed and chest open.
    Extend arms forward as if offering, maintaining upright posture.
    Bend elbows to return, keeping tension and controlled movement.
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