Banded Superman Pull Downs– 10x
Side to Side Squat Jump– 20 x (10 squats to each side)
Banded Superman Pull Down- Place a mini band around your wrists. Lie in the prone position, face down and arms extended overhead. Engage your posterior chain (a.k.a. your entire backside) lifting your legs, chest, and arms off the ground. Maintaining tension on the mini band the entire time, pull your elbows down. Engage the muscles of the back and think, “shoulder blades down and back,” like you are sticking them in your back pockets. Return arms to the overhead position and then release the entire body back down to the ground. Repeat 10 times.
Side to Side Squat Jump- Start in a tall standing position with your core engaged and your legs about hip width apart. Sit back into a squat. Explode up, jumping to the left about 12 inches landing back in another squat. Repeat side to side for a total of 20 squats jumps.