Lying Prone W to T

Instructions

1. Lie face-down with arms in a W position—elbows bent, upper arms out, thumbs up.
2. Lift arms off the floor by retracting your shoulder blades.
3. Extend arms fully outward into a T shape while keeping them elevated.
4. Return to the W position, then lower back to the floor.
5. Repeat the W-to-T transition for the target reps.