"get into squat position, hinging forward at hips, lowering chest, reaching arms to the floor. Bend knees a little deeper and open arms into a ""bow and arrow"" by reaching right arm to ground & bending left elbow back behind body, twisting torso slightly to the left during the pulling action.  Immediately switch sides, rising slightly up out of squat as arms change position, lowering back into squat as right elbow bends back and left arm extends. Do 20 reps, alternating sides each time."
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