1. Begin by standing straight with your arms at your sides and feet together.
2. In a single movement, jump your legs out to the side wider than shoulder-width apart while simultaneously raising your arms laterally to shoulder height and then overhead, similar to a jumping jack motion.
3. As you land with your feet spread, squeeze your shoulder blades together to engage the upper back muscles, mimicking a standing back row movement.
4. Reverse the motion by jumping back to the starting position, lowering your arms back down to your sides. Make sure to release the back squeeze as you come back to the starting position.
5. Repeat the sequence for the desired number of repetitions or time period, maintaining a fluid and controlled pace throughout the exercise.
It's important to warm up properly before performing this exercise and ensure that your form is correct to avoid injury.
---
