IYTWs (Alternating reps)
Category: Strength
Level: 1
- Begin bent at the waist with a slight bend in the knee
- Draw shoulder blades down and back as if being pulled into the opposite back pocket
- Arms will then slowly raise in alternating patterns:
- Straight ahead (I)Â
- Out at a 45 degree angle (Y)Â
- Out at a 90 degree angle (T)
- Out with a 90 degree bend at the elbow (W)
- Keep thumbs pointed towards the sky on all movements
- Squeeze for a 1 second pinch at the end of each rep
- Rounded shoulders
- Cue "Pinch shoulders back"
- Elbows bent during the I, Y, and T phases
- Cue "Long reach"
- Chin tucking forward as arms move up
- Cue "Long, strong neck"
- Develops shoulder strength and stability
- Emphasizes proper spine alignment and posture
- Shoulder mobility