How to do: Flexion Back Rows

Sit upright with your elbows out and fists together. Using your abdomen, seat, and lower back, curl back as though you are rowing a boat, hands into sternum. Your lower back will curve like a letter C. Hold your body still and open your arms out. Keep your body still and press your arms backward. Begin to fold forward, head toward knees, constantly scooping the stomach away from the thighs as the hands travel back and come together. With control, open your arms and circle them as high and wide as your shoulders comfortably allow. Return to the starting position and repeat.

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