NERD-CHI: Horse Rider & Bow!
Grab a flat band
Hold the flat band about a foot apart
Settle into a slight squat shoulder width apart, slight bend in your knees
Bring your hands together around the left to up above your head
Lower both hands to your right, arms extended and settle into a wide squat. Exhale as you lower into your squat
When you hit the bottom of your squat, pause, then rise up and draw your left hand back as if you are pulling back on your bow
Lower down into your squat again (exhaling) then rise back up, move both hands in a arc over your head and around to your left side
Exhale as you lower into your squat, arms extended to the left. Be strong, feel strong
When you hit the bottom of your squat, pause, then rise up and draw your right hand back as if you are pulling back on your bow
Lower down into your squat again (exhaling) then rise back up, move both hands in a arc over your head and around to your right side
That was 1 rep. Do 10-12 reps.
Are you NERD-X. Do as many as you can for 30 seconds, take a 30 second rest and repeat