KB Windmill
1. Elbow locked out, KB touching
forearm
2. Feet from hip to just outside
shoulder width
3. Knees locked, unlocking with
slight knee bend is ok
4. Begin with armpit facing
forward
5. Rotate shoulder in on the way
down and out on the way up
6. Get off hand as close to the
floor as possible (touch hand to
elevated surface if you can't
reach the floor)