The standing T-rotation balance will improve coordination and balance throughout the entire body while strengthening the core, quads, hamstrings, and glutes.
Stand tall and bend forward at the waist, lifting one leg up and extending it behind you, as you lean your chest forward, creating a straight line from your foot through your head, forming a 'T' shape with your body. Reach both arms straight out in front of you, palms facing each other. This is your starting position.
Slowly open one arm, rotating it up to the ceiling, turning your chest. With control, lower the arm and return to the 'T' shape starting position without lowering the extended leg.
Make sure your reps are controlled. Do not use momentum and swinging.
Make sure you pause at the top of the rep.
Make sure to keep the body in a straight line throughout the movement.