Instructions

Sit on the floor and roll a loaded barbell over your hips. Place a powerband behind your shoulder blades, which is in a figure 8 shape, and hold on to both ends. Grasp the barbell with a wider than shoulder width grip. Lie back on to the floor, bringing the barbell and bands up above chest height and straightening your arms.

Lower the barbell down with control until your elbows touch the floor. Then powerfully push your arms back up. Repeat for the desired number of repetitions. Finish by bringing the bar back down so that your elbows are on the floor and roll the bar back over your hips and come back up to a seated position.