Lie prone on the long box with the chest just off the front edge, arms extended forward holding the straps.
Execution Instructions
Exhale to pull the straps down and back toward the hips, squeezing the shoulder blades together. Inhale to extend the arms forward with control, keeping the chest lifted.
Teaching Cues
Alignment
"Draw the shoulders away from the ears as the arms pull."
Form
"Keep the ribs long and the chest lifted — no sinking."
Breath
"Exhale to pull, inhale to reach forward."
Modifications & Progressions
Lighter Spring (Regression)
Use a lighter spring and a shorter reach to reduce the load on the shoulders.
Slower Tempo with Hold (Progression)
Slow the pull and hold the straps at the hips for two counts.