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• Lift one arm at a time so that arm reaches straight out in front
• Lift slow and under control, holding each rep for ~2 seconds before returning back to elbows
• Arm should remain straight during lift
• Straight line from head to ankles
• Chin tucked to keep neck in line with the rest of the spine
• Shoulders engaged; flat t-shirt sitting across the shoulder blades

• Fast arm raises
  • Cue “Slow and controlled”
• Hips dipping��side-to-side
  • Cue “Hips square towards��floor”
  • Cue “Squeeze glutes”
• Shoulders twisting during arm lifts
  • Cue “Shoulders square to floor”
• Hips too high ('tenting')
  • Cue "Lower hips"
• Hips too low ('sagging')
  • Cue "Raise hips slightly towards the ceiling"
• Rounded lower back ('sagging')
  • Cue "Pull belly-button up towards ribs"
• Rounded shoulders
  • Cue "Pinch shoulders back towards spine"

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• Activates trunk muscles
• Challenges trunk stability
• Activates and strengthens shoulder muscles
• Shoulder mobility