Step 1

Connect the rope attachment and set the cable pulley at the top of the pole. Turn to face the cable pulley and grasp the rope attachment with both hands. Standing two steps away, come to a kneeling position with toes tucked. Bend your elbows so that the rope attachment is positioned just above your head and your hands are by your ears. This is your starting position.

Step 2

Inhale. Exhale. Using your abdominals, flex your torso and draw your elbows into your knees, ensuring that you keep your hips as still as possible.

Step 3

Inhale. Extend your spine to return to the starting position. Repeat for the specified number of repetitions.

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