Prisoner Get Up

Instructions:

1. Start by standing upright with your feet shoulder-width apart.

2. Place your hands behind your head with your elbows out to the sides, as if you are a "prisoner", which is where the exercise gets its name.

3. Lower into a squat position by bending at the knees and pushing your hips back, ensuring your chest remains up and your back straight.

4. Continue lowering down until you are in a kneeling position, with one knee touching the ground followed by the other.

5. Pause briefly in the kneeling position before stepping forward with one foot, returning to a squat position.

6. Drive through your heels to stand back up to the starting position.

7. Repeat the movement, alternating the leading leg when stepping forward from the kneeling position.

8. Perform the desired number of repetitions, maintaining the hand position behind your head throughout the exercise.

---