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