Alternating Forward Lunge with Row

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Strengthening the latissimus dorsi, hamstrings, gluteus maximus, and lower back.

Stand with good posture and feet slightly wider than shoulder width apart.
Grip handles tightly and extended your arms in front of you.
Begin movement by stepping forward with one leg. Gently leaning forward, from your waist, with your knees bent until you feel a stretch on your hamstrings.
Keep your spine in neutral alignment and your upper back straight through out the movement.
Step back with your lead leg and extend your knees and your hip and until you are in the upright position.
Pull the handle towards your body.
Return to starting position.