Assume a tall half-kneeling position holding onto a resistance band with both hands. One shoulder is overhead in flexion, while the other shoulder is below in extension and internal rotation. Initiate movement by stepping forward into a lunge and shifting your pelvis forward while simultaneously pulling with a downward force on the resistance band in order to pull your chest up into thoracic extension. Now step back to your starting position and step out again but this time step out to 1 o'clock and follow the above steps. Follow this by stepping out to 2 o'clock, then 3 o'clock, before finally returning to 2 o'clock, 1 o'clock, and 12 o'clock.