- 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.
- 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.
