• Kneel on right knee with low pulley machine directly to right
• Place left foot flat on floor, one to two feet in front of right knee
• With both hands, about 12 to 14 inches apart and near right hip, grasp rope attachment connected to low pulley
• Pull rope up and across body until left arm is fully extended overhead and right hand is near right shoulder
• Punch up with right hand until both arms are fully extended overhead
• Repeat for opposite side

Key Coaching Points

• Squeeze the glutes of your kneeling leg throughout the exercise
• When you lift or chop, keep your shoulders square, so your spine DOES NOT rotate
• Perform each rep slowly and controlled, for about 4 seconds to maximize the intensity