- Kneel sideways, supporting hand under shoulder, top arm reaching long overhead.
- Engage core, keep torso upright and shoulders stacked.
- Pull top arm down toward hip, using lats and obliques.
- Return arm overhead with control, maintaining balance and steady breathing.
- 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.
- 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, legs extended, hold straps with arms forward.
- Pull handles toward torso, squeezing shoulder blades together.
- Keep chest lifted and spine neutral throughout.
- Extend arms forward under control.
