Reach, Half-Pull Combo
Position2) Fanny remains in tucked position, elbows should be same height as shoulders, and the hands straight above the elbows at 90 degree angle. Form Check: hands and elbows should be as close to the floor as possible with chest out and shoulders pushing back. The vertebrae between shoulder blades as well as lower spine should be pushing flat into the floor; tighten arm muscles to set position. Do not relax arms on the floor.
Position2a)-Ct 1 Bring forearms together keeping elbows same height as shoulder. Contract muscles when forearms touch. Form Check: be sure to keep lower spine pushing flat. Tuck the fanny, don't "lift" it. Imagine your navel pushing through your back to the floor.
Position2b) - Ct 2 Open arms back to starting position. Keep elbows at shoulder height and contract muscles when elbows/forearms touch floor. Form check: do not relax muscles.
Position 2c) - Ct 3 Reach arms up (tuck fanny!) inhale as you reach up, twisting wrists to face ceiling. Fully extend arms until elbows are straight. Arms should be as close to the floor as possible. Form Check: Tuck fanny as you reach up.
Position 2d) Ct 4 Return to starting position. Form Check: keep arms/elbows close to the floor (touching it if you can). Do not allow the elbows to go lower than the shoulder. "Tighten" the muscles as soon as you reach this position - including the fanny tuck.
Repeat counts 1-2-3-4 for a total of 8 sets, Then repeat positions 1a-b for a total of 4 sets with 2 counts at each position. Finish with position 3 for final spinal stretch.