- Stand with your feet hip-distance apart. Bend your elbows behind you, keeping your upper arms even with your back.
- Bend your knees to come into a half squat while creasing at your hips so your spine is almost parallel to the floor. Keep your spine neutral with the pelvis and head forming one long line.
- As you exhale, simultaneously extend your right arm straight out in front of you and the left arm straight behind you. Rotate both wrists so your front palm is down and your back palm is up.
- With control, return to the starting position and repeat on the other side. This completes one rep.