20/20 sec. Standing Founder

 With feet shoulder width, shoulder blades pulled together, and hands at your side with palms facing you, push your butt back, hinging forward, and pressing down through your fingertips. Hold for allotted time. Move hands up with your biceps as close to your ears as possible and elbows extended fully. Hold for allotted time, most commonly 20 sec. in each position (20/20 sec.)