Instructions

1. Lie on the ground in a prone position (face facing downward)
2. Reach your arms out straight in front of you, keeping them on the floor
3. Lift your head slightly off the ground, keep your neck in line with your upper back
4. Lift your arms off the ground, focus on squeezing your shoulder blades together as you lift your arms
5. Hold this position for the instructed amount of time.
6. Lower your arms back to the ground
7. This is 1 rep. Repeat for the instructed number of reps