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Arms & Shoulders: Back Fist
Stand with knees slightly bent, feet in fighter’s stance (left foot forward), elbows bent; bring right fist near face. Twist at waist to the right, bringing left fist to the right and down, straightening left arm.
Keeping arm straight, rotate upper body to the left while swinging left arm back beyond left side of body. Do 10 reps, keeping arm straight and long—think of it as a steel bar locked into place. Switch sides and repeat; do 2 sets.