13. Prisoner Back Lunges
Stand upright with your chest slightly lifted, feet hip-width apart, toes pointing straight forward.
Put your hands to the back of your head with your elbows pointing to the side. Lunge backward with your right leg and place your toes on the floor.
Your left knee is bent, and your hips are low. Then, your torso will remain upright with your elbows pulling back.
Do not pull your head down with your arms. In the down position, the knee of your front foot should be directly above the ankle. Make the step far enough to reach this position.
If your front knee is in front of your toes, you must also move your hips further back with your torso upright.
Push up from the heel of your left foot to return to an upright position.
Repeat the exercise with the other leg.
