STARTPOSITION
Stand on a powerband MAX with both feet shoulder-width apart. Tense your core and bend down keeping your back straight and your knees nearly completely extended, and grab the band.
PERFORMING EXERCISE
In one smooth movement get up by contracting your glutes and hamstrings with your weight on your heels. When you stand upright squeeze your glutes and push your hip forward, then lower yourself back down.
Push your chest out and pull your shoulders back throughout the exercise. Keep your back as straight as possible and your core tight. Do not pull your head back into your neck but keep your spine in one straight line. Pull with the force of your glutes and hamstrings and not your back.
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World Rugby has reportedly conceded Aaron Smith's disallowed try in the World Cup final should have stood.
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