Step 1: In all-4-up position on forearms and feet. Form a straight line from head to feet. Hands are at shoulder width.
Step 2: Steadily drop the body while remaining rigid. As you drop, simultaneously bring one knee to the same-side lat. Hold for 1 count at the bottom.
Step 3: As you approach full arm extension on the way back up, return the leg to initial pushup position.
Step 4: Repeat with opposite side.
Tips: Don't let the elbows flare out as it will put unwanted stress on the deltoids and can cause joint pain. Keep the glutes squeezed to ensure a rigid body. Use the upward momentum to push with added force off of the down arm and twist as one side rises into erect position.
Band to Exterior: Handles held in hands. Hands resting at chest
Stance: Push-up position