- Start in a plank position. Push your hips up toward the ceiling.
- Lower your head towards the floor by bending your elbows
- Push through your hands and return to the starting pike position.
- Repeat
- Lie on your front, arms outstretched to the side.
- Raise head and chest off the ground.
- Raise and lower your arms (flapping wings motion) by contracting and relaxing the muscles in between your shoulder blades.
- From the standing or seated position straighten your back.
- Pull the shoulders back but keep them relaxed.
- Move shoulders backwards and return to the starting, relaxed position.
- Grasp the bar with an overhand grip, arms and shoulders fully extended.
- Pull your body up until your chin is above the bar.
- Lower your body back to starting position.
