- From the standing position perform a walkout (use to palms to "walk" into the push up position).
- Bring your leg to the side and place the foot by your palm.
- Rotate towards the ceiling and then towards the ground, pressing the hips towards the ground.
- Stand up straight and hold a dumbbell in one arm. Perform a bicep curl across your body
- Bring the dumbbell to your shoulder and rotate palm and elbow out.
- Point the elbow towards the ceiling while the dumbbell remains just over the shoulder.
- Extend your elbow to raise the dumbbell over your head. Start lowering your arm to your side as you turn the palm to face down
- Hold one end of a band with your arm to the side and behind your body.
- Hold the other end in front of your body (overhand grip).
- Move your arm away from your body and upward while externally rotating your shoulder.
- Finish with your arm over your head and thumb up
- Stand against a wall with your back flat, arms at 90° by your sides.
- Slowly raise arms overhead, keeping elbows and wrists in contact with the wall.
- Lower arms back down to starting position, maintaining constant wall contact throughout.
