Tuck, Reach & Pull
Position 1a) Tuck fanny to flatten lower spine keeping toes forward. Inhale deep (through nostrils) as you reach upward as far as you can hold for 4 counts. Form check: have fist with back of hands facing floor as arms fully extend until elbows are straight. Really reach to elongate spine and receive a vertical "separation" stretch of the vertebrae.
Position 1b) Keep shoulders back with fanny tucked as you exhale (through mouth) and "pull" elbows down to sides of body. Be sure to tighten those lats, and hold for 4 counts. Form Check: as you "pull" keep hands and elbows close to the floor, pushing chest out and shoulders back. The wrists should twist toward center of body and be as close as possible to the shoulder joint. Gluteal muscles should remain tight with fanny tucked at all times.
Repeat positions 1a & 1b - three sets holding 4 counts at each position, then four sets holding 2 counts each.
