For this exercise:
✅Begin in a plank position with your scapula's engaged. You can see the protraction in the scapula, maintain this position for the entirety of this exercise
✅Elevate one arm off the floor, make sure to keep the core engaged here- avoid rotation of the trunk
✅With the elevated arm perform 5 rep's of Y's, T's, and I's. Switch sides. Repeated this for 3 sets. This will absolutely exhaust your shoulders!
✅To progress this exercise, grab a light dumbbell in the arm that will be elevating into the Y, T, and I position.
✅You can regress this exercise by going onto your knees, this will decrease over demand at the core and shoulders
With this exercise try performing the Y and T with External rotation of the shoulder, notice how the thumb is pointing toward the ceiling. With the I perform with the palm facing the floor. .
Implement this with your Shoulder day and let us know your how it goes! Don't forget to tag us in your story when Prehabing! Exercise Library