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Half-Kneeling Windmill
- 1 - Start in a half-kneeling position with one knee on the floor and the opposite foot planted in front of you, both knees bent about 90 degrees.
- 2 - Raise the arm on the same side as your front leg straight overhead, keeping your shoulder packed and your eyes on your hand.
- 3 - Brace your core and slowly hinge and rotate your torso toward the side of the kneeling leg.
- 4 - Reach your lower hand toward the floor while keeping the overhead arm vertical and your chest open.
- 5 - Pause briefly at the bottom, maintaining control through your core, shoulder, and hips.
- 6 - Reverse the movement by driving through your planted foot and returning your torso to an upright position.
- 7 - Repeat for the desired number of repetitions, then switch sides.
