HOW: Anchor a band to a lower position closer to the ground. Start facing away from the anchored band in a side plank position on your elbow with your top leg on the ground in front of your bottom leg. Grab onto the band with your other hand and pull it through your armpit of the shoulder that is holding you up. Maintain the plank position and start pulling the band up from underneath, rotating your arm all the way up with the band until your arm is fully extended up and out from your shoulder. Let the tension rotate you back down and repeat for the prescribed amount of reps.
FEEL: You will feel your core muscles working while holding the plank. You will also feel your shoulder and mid back muscles working while you rotate up pulling the band.
COMPENSATION: Don’t let your hips drop down as you are rotating with the band.