Step 1

Connect the rope attachment and set the cable pulley at the bottom of the pole. Turn to face away from the cable pulley. Standing one step away, plant both feet on the floor slightly further than shoulder-width apart, ensuring that you have one foot on either side of the cable pulley. Place both hands on the rope with a neutral grip (palms facing inwards) and find a neutral standing position, holding the rope directly in front of your body with arms extended. This is your starting position.

Step 2

Inhale. While maintaining a slight bend in your knees, hinge forward from your hips until your torso is parallel to the floor.

Step 3

Once your torso is parallel with the floor, exhale. Push through your heels and, using your glutes and hamstrings, extend your hips to return to the starting position, ensuring that your arms remain extended and relaxed. Repeat for the specified number of repetitions.

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