1) Prone T Raise

Step 1:
Lie face down on a bench or a mat keeping the body straight.

Step 2:
Keep your arms to the side forming a T-shaped with the body, pointing the thumbs up.

Step 3:
Lift the arms up and squeeze the shoulder blades together. Hold this at the top position for a few seconds.

Continue doing this till you reach your rep target.

2) T Spine Rotation with Lift Off

Step 1:
Get into a half kneeling position.

Step 2:
Place a foam roller or yoga block between the wall and your hip.

Step 3:
Keep the Palm facing the wall, and Trace the semicircle on the wall, rotating, your thoracic spine. When You Reach and range, breathe out through your mouth and lift your hand off the wall a few inches.

Step 4:
Circle the same hand back to the starting position. Repeat for the other hand.

Continue doing this till you reach your rep target.

3) Barbell Push Press

Step 1:
Set a bar just below collar bone height on a rack.

Step 2:
Walk to the bar till your mid foot is directly under the bar. Walk out with the bar and take a slightly wider than shoulder width stance and keep the toes pointed out.

Step 3:
Hold the bar with slightly wider than shoulder width grip making sure the forearms and the elbows are vertical to the floor, and the bar is resting on the heel of your palm.

Step 4:
Take a deep breath in. Keep your chin tucked in. Do a quarter squat by pushing the hip back and knees out. Generate force from the hips and push the barbell overhead till the hands are fully extended. This has to be a quick explosive movement. Slowly bring the bar down in a straight line until bar touches the shoulder. Pause for a split second. Take a deep breath inside and repeat the movement.

Continue doing this till you reach your rep target.

4) Seated Overhead Press

Step 1:
Sit on the bench with legs firmly planted on the ground.

Step 2:
Grip dumbbells in both hands and press them on the shoulders. Keep the elbow slightly rotated inward.

Step 3:
Breath in and push the dumbbell overhead and pause at the top.

Step 4:
Lower the dumbbell slowly down to the starting position and repeat the movement.

Continue doing this till you reach your rep target.

5) Overhead Z Press

Step 1:
Sit on the floor, with both the legs fully extended. Maintain an upright torso, and make sure that you don’t slouch your shoulders.

Step 2:
Grip dumbbells in both hands and press them on the shoulders.

Step 3:
Keep the elbows slightly rotated inward. Breath in and push the dumbbell overhead and pause at the top. Lower the dumbbell slowly down to the starting position and repeat the movement.

Continue doing this till you reach your rep target.

6) Single Arm Overhead Z Press

Step 1:
Sit on the floor, with both the legs fully extended.

Step 2:
Maintain an upright Torso and make sure that you don’t slouch your shoulders. Take a dumbbell in the right hand and keep it at the shoulder level. Take the elbow slightly rotated inward.

Step 3:
Keep the left hand stretched out in line with the shoulder. Breathe in and push the dumbbell overhead and pause at the top.

Step 4:
Lower the dumbbells, slowly down to the starting position and repeat the movement

Continue doing this till you reach your rep target.

7) Machine Reverse Fly

Step 1:
Sit on the floor, with both the legs fully extended.

Step 2:
Maintain an upright Torso and make sure that you don’t slouch your shoulders. Take a dumbbell in the right hand and keep it at the shoulder level. Take the elbow slightly rotated inward.

Step 3:
Keep the left hand stretched out in line with the shoulder. Breathe in and push the dumbbell overhead and pause at the top.

Step 4:
Lower the dumbbells, slowly down to the starting position and repeat the movement

Continue doing this till you reach your rep target.

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