Band Rows

Affix a light loop band to something that will not move. Put your hand inside the end of the band, so it crosses the back of your wrist like a bracelet. Hold both sides of the band in your hand. To begin the row, start by pulling your shoulder blades back (retraction)...

Bird Dogs

Start in a tabletop position, kneeling on the floor with your hands under your shoulders. Reach your opposite arm and leg away from the centre of your body until they are straight. When bringing them back towards the body have the elbow and knee meet underneath you...