- Kneel on the floor, on a mat or other padded surface
if necessary.
- Place the hands on the sides of the dome, keeping the
arms fully extended and the fingertips facing down.
- Adjust body positioning so that the chest and shoulders
are aligned over the center of the dome.
- Tuck the toes under and straighten the legs so that
the body is in an extended plank position.
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- Slowly flex the elbows, lowering the chest toward the
center of the dome.
- Allow the elbows to open to the sides so that the
shoulders move through horizontal abduction.
- Maintain an aligned position from the ankles through
the ears.
- Pause at the bottom of the movement, then slowly
extend the elbows and press back up to the starting
position.
- Perform eight to 20 repetitions to fatigue, adjusting
the reps based on overall workout time and goals.
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