Muscle Focus: Upper Traps, Forward Glute, Back Hip Flexor
Position: From a parallel standing position, step the leg back straight until the heel is high and the weight is on the toe ball of the foot. Press back with the back heel to stretch the hip. Modify the knee bending as needed.
Spring Attachment: Waist to Chest High
• Pull bent arms back at 90 degrees until elbows pass your back
• Shoulder blades anchor down and together
• While rowing, pull in core, breathe out, bend front knee over the ankle towards 90 degrees
• Return to straight front leg and release arms forward, breathe in
• Complete both sides
Repeat as desired (Optional: Add 8-10 pulses after set is completed)