- Bring yourself to the 4 point position (on all fours). 90° angles at hips and shoulder and neutral spine.
- Lift your knees slightly off the ground supporting your weight on palms and toes.
- Maintain a toe placement roughly at shoulder width (the wider the leg stance the easier the exercise - the narrower the stance the more difficult it becomes.
- Tap your opposite shoulder with your fingertips.
- Sit on a box or bench without any back support.
- Raise the weight over your head and extend your elbow.
- From there, bend the elbow 1/4 of the way.
- Hold isometrically for the prescribed amount of time.
- Kneel in front of a bench and place a massage ball on it.
- Place your tricep (back of the arm) on the ball with the elbow bent. Try to find a tight, painful spot.
- Once you have found it, apply gentle pressure on the ball.
- Once you get comfortable with the pain extend and bend your arm.
- Leap sideways, land on right foot, left leg behind to the side.
- Drop into a single-leg burpee, right leg only, hands to ground.
- Return to standing on right, leap sideways to left, repeat with left leg.
