Stand or sit up tall with your back straight. Let your arms hang loosely and passively at your sides. The Movement: For a backward -rowing- circle Slowly lift both shoulders up toward your ears. Roll them backward by squeezing your shoulder blades together. Lower them back down and then pull them slightly forward to complete the circle. For a forward -rowing circle Roll them forward Lower them forward down and then pull them slightly backwards to complete the circle.

lift the band overhead, keeping your arms straight. Circle: Continue the motion by bringing the band down and around your head, creating a "halo" effect. Alternate: Go around in one direction, then reverse the movement. Key Focus Points: Tension: Maintain tension on the band throughout the movement. Control: Move slowly and smoothly, avoiding jerky motions. Core & Head: Keep your head still and your core tight; don't let your lower back arch excessively.

Stance: Feet shoulder-width apart, core braced, glutes squeezed, tall posture. Grip: Hold the kettlebell by the horns (handle) with an underhand grip, flipping it so the bell part faces up. Height: Bring the kettlebell to chest level, elbows bent and tucked in. The Movement (Clockwise Example) Initiate: Inhale and start moving the bell clockwise, keeping it close to your head. Around the Head: Move the bell past your opposite shoulder, behind your head (near the nape of your neck), and then around to the front. Control: Keep your elbows in, core tight, and avoid letting your hips or ribs sway; you are making a circle with the bell, not hula-hooping. Finish the Circle: Complete the full circle, returning to the starting position in front of your chin/chest.

1) Setup: Stand with feet shoulder-width apart, holding a light-to-medium resistance band with an overhand grip (palms facing down or up) overhead, hands slightly wider than shoulder-width apart, with a slight bend in your elbows. 2)Pull: Exhale and pull the band apart horizontally, keeping your arms slightly bent, but mostly straight, until the band is close, but not touching your head. 3) Pause: Hold the contraction for three seconds, focusing on the muscles in your upper back. 4)Release: Suddenly release the tension in your back/arms allowing the band to quickly return to the starting position.

Encourage peripheral vision when the eyes no longer track. Hold a light kettlebell bottoms-up. Elbow bent at 90°. Upper arm at shoulder height in front of you 1 Hold *Focus eyes on some specific point far away 2 Focus Eyes on kettlebell, and Rotate the arm outward until the forearm points comfortably or at 90% to the side (keep elbow at 90°). Eyes follow the kettlebell. No head rotation. 3 Hold in the open position. 4 Rotate back to the front under control. Eyes follow the kettlebell. 5 Repeat This should be lightweight and crisp for SMUR. Stop reps when they get shaky. Stability progressions Seated (back supported) Seated (no back support) ***Unilateral Yoga blocks can be added for leg-height diff for hint of anti-rotation Tall kneeling Half kneeling (same-side knee down) Half kneeling (opposite knee down) Standing (shoulder-width) Split/offset stance (narrow) Single-leg stance (or kickstand)