KNEEL­ING PRIS­ONER’S SQUAT

Popular Mechanics (South Africa) - - Great New Stuff -

While kneel­ing, in­ter­lock your fin­gers be­hind your head. Pull your el­bows back and shoul­der blades down. It can help to try pulling your fin­gers apart. Squeeze your glutes and raise your hips up­wards un­til they’re over your knees. Keep your back straight and chest up as you lower and raise. Re­peat for three sets of 12 reps.

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