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  • Front Rowing Preps Second Position Seated

    Sit tall with legs extended, arms holding straps at chest height.
    Start with elbows bent, hands in front, palms facing in.
    Open arms wide to second position, squeezing upper back.
    Return with control, maintaining upright posture and steady strap tension.

  • Long Stretch Plank Position

    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.

  • 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.
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