Slight-Bend Top Cross-Over & Prayer Push

1. Starting Position:

   • Stand tall with your feet hip-width apart.

   • Ensure your weight is evenly distributed on both feet.

   • Keep your core engaged and your shoulders relaxed.

2. Arm Position:

   • Raise both arms to shoulder height in front of you, palms facing each other.

   • Cross your arms, so your right arm is above your left arm.

   • Bend your elbows slightly and keep your hands in a prayer position (palms together).

3. Movement:

   • Slowly bend your knees while keeping your back straight, lowering your body into a slight squat.

   • As you squat down, maintain the prayer position with your arms crossed in front.

   • Push your elbows forward gently, creating a slight stretch in your shoulders and chest.

4. Return to Starting Position:

   • Press through your heels and rise back to the starting position, straightening your legs.

   • Uncross your arms and return them to your side as you stand upright.

5. Repetitions:

   • Repeat the squat and arm movements for 8-12 repetitions, focusing on maintaining proper form.

6. Tips:

   • Keep your head up and look straight ahead throughout the movement.

   • Avoid letting your knees go beyond your toes while squatting.

   • Control your movements to prevent injury and maximize effectiveness.

7. Cooldown:

   • After completing your set, shake out your arms and legs to relax any tension.

This exercise targets your shoulders, chest, and legs, and is great for improving flexibility and strength.