- 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.
- 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.
- Stand on band with one foot, hinge at hips.
- Keep back flat, opposite leg extended behind.
- Drive hips forward to return upright.
- Loop band around ankles, stand tall holding support.
- Extend one leg backward, squeezing glute.
- Return slowly without arching lower back.
