Bodyweight Row Good-Morning

1. Stand with your feet shoulder-width apart, knees slightly bent, and arms extended in front of you.

2. Hinge at the hips, pushing your buttocks back while keeping a flat back and maintaining a slight bend in your knees. Continue to lower your torso until it is almost parallel with the floor. This is the Good Morning position, and the arms should remain extended.

3. From the Good Morning position, perform a row by bending your elbows and pulling them back, retracting your shoulder blades as your hands come towards your ribcage. Keep your core engaged.

4. Extend your arms again to return to the Good Morning position.

5. Reverse the hip hinge to return to the starting position.

6. Repeat the movement for the desired number of repetitions.

Make sure to perform the exercise with control and to keep your back flat throughout the movement to avoid any strain on the lower back. The exercise combines a hinge movement with a row, effectively targeting the posterior chain and upper back muscles with your body weight.

---