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Target Areas: Lower back, chest, upper back, shoulders, core

Practical Benefits: Increase your respiratory ability and maintain greater control over your body when you become out of breath. Strengthen your lower back for more power in twisting motions such as shooting, throwing, or swinging.


1. Lay down flat with arms extended as far forward as possible and legs as far back as possible.

2. Press hips and abdominal muscles into the ground.

3. Lift arms and legs off the ground.

4. Reach fingers forward and up with palms facing down and extend toes as fast backwards as possible.

5. Hold for 30 seconds.

Tips: Keep your hips pressing into the ground and extend as if your body is being pulled in two directions.

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