- Kneel tall sideways, hands holding straps, arms extended forward.
- Engage core, rotate torso away from anchor.
- Keep hips square and shoulders stacked.
- Kneel sideways, one hand on bar, feet staggered.
- Push knees outward and raise off hand until at shoulder height.
- Sit tall with legs extended, arms holding straps at chest height.
- Rotate torso slightly, engaging obliques as you begin rolling back.
- Maintain rotation and bend elbows, keeping shoulders relaxed and spine controlled.
- Roll back up with control, returning to center without losing tension.
- Sit tall, hold one strap, arm extended forward.
- Pull handle while rotating torso slightly.
- Keep hips stable and movement controlled.
- Return arm and torso to start.
