IYTWs (Cluster reps)
Category: Strength
Level: 2
- Begin bent at the waist and slight bend in the knee
- Draw shoulder blades down and back
- Arms will then slowly raise up and back for the recommended number of reps in each of the following patterns:
- Straight ahead (I)
- At a 45 degree angle (Y)
- At a 90 degree angle (T)
- At a 90 degree bend at the elbow (W)
- Reps should be completed in 'clusters' (e.g. 5 reps I, 5 reps Y, 5 reps T, 5 reps W)
- Thumbs pointed towards the sky on all movements
- Squeeze for 1 second 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