Y-RAISE WITH SINGLE-ARM PULSE

Targets: Shoulders, arms, back

(a) Stand with your feet hip-width apart and hinge forward at the hips, keeping your back flat and core tight. Raise both arms to form a Y with your upper body. Resist the urge to follow with an M, C and A.

(b) Squeeze your shoulder blades together to raise your hands behind you as high as possible. Keeping your left arm raised, slowly pulse your right arm up and down three times, then return to the start. That’s one rep. Perform for the designated time, then repeat, pulsing the left arm this time. You’re nailing it.