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.