Hanging from a bar, perform a regular grip (pronated) shoulder shrug. At the top of the shrug press forward with your hands into the bar, activating the lat muscles, and reducing the angle between the arms and the body. At the same time, curl up with the abs, bending the knees in an attempt to tap your knees to your elbows. Initiate this movement first with the shoulder press, then add in the leg lift.
Using a red loop band (light), step one foot on one end of the band to secure it. Holding the band with both hands, loop thumbs under the band so you are holding it in a front rack position. Keeping the elbows close together press the band straight overhead. From this position let the elbows flare out to the side of the body as you pull the band wide, bringing your elbows down to shoulder height. Reverse the movement pressing your arms overhead, and bringing the elbows back in front of the body as you lower them back to your starting position.