 Hi, I'm Lance Goyke and this is the half kneeling band reach. So half kneeling position on its own is really challenging and it's really good for kind of progressing someone from a a simple two-legged, two-armed, what we would call a bilateral lift into something a little bit more unilateral and stressing more of these side-to-side and turning frontal and transverse plane motions. OK, so by taking this one foot up, I introduce more of a stability challenge. For the half kneeling band reach, I'm just going to set up in my good half kneeling position. So I've got about 90 degrees here, about 90 degrees here at my knees. I'm pushing this foot into the ground just to make sure I can feel it. And I'm just kind of making sure that my hips aren't too squaggling one way or the other. I made that word up. Now I'm just going to take any sort of band. You don't need too much weight because the real resistance is going to come from you. It's going to come from this reach that comes up. So I push, I'm up tall and I reach long, just like this. And what I like to do with this exercise is program it for a number of breaths or you could do time, but I like breaths. OK, so it gives you something to focus on. So I just say, all right, hold this position for four deep, slow breaths. So in through your nose, out through your mouth, pause, in through your nose, out through your mouth, just like that. And we'll repeat over and over again. So from the side, just looks like this again. One knee up, one knee down, band is behind me. I want to make sure it's not like a bench press, right? It's a full on reach. So I'm trying to make my arms really long. I can even use the exhale to help me do that. So into the nose, out through the mouth. I can use that reach to kind of shift my center of mass back. OK, I don't want it too far. I don't want my hip bent like this. I don't want my hip pushed forward like this, like you might see in a hip flexor stretch. We don't believe in those here at Lansquikki.com. OK, so hold right here. Breath in. One thing you can look for if your videotape in yourself or if you're coaching someone else, you can look for full breaths in their thorax. OK, so when you breathe in, I don't want you to just lean back and breathe in. I want the front of your chest to expand the side of your chest to expand and even the back of your chest to expand. So we might call it a 360 degree or a circumferential expansion. OK, so I'm going to put my band away. If you have any questions, just leave them in the comments below.