Open Shoulder Push Up Walking
Get in an open shoulder push up position
Walk your body forwards 5x
Walk your body backwards 5x
Walk your body sideways 5x
Walk your body sideways 5x (other direction)
Repeat until you've done the entire sequence 3 times
Get into the correct shape with arms overhead. Keep the hips forward, ribs in (down), arms straight with shoulders BEHIND your ears, standing in relevé.
Hold 30 seconds for 2-3 rounds.
Weighted Arm Lift
If you do not have small hand weights, use two water bottles, two cans of soup, etc. Get creative!
Hold the water bottles or weights, one in each hand with your arms down by your thighs
With your knees slightly bent, raise your arms over your head
Lower your arms down slowly back to your thighs
Follow the chart for your group
Flippers - 2 sets of 8
Junior Bronze - 2 sets of 10
Senior Bronze - 3 sets of 10
Silver - 3 sets of 12
Gold - 3 sets of 15
Shape on Floor
Lay flat on your stomach on the floor.
Extend your fingers as far as you can while pushing your armpits into the floor.
Move your fingers back. Repeat 5x.
Next press your hips into the floor, feeling your feet lift up. Relax. Repeat 5x.
Lift your hands off the floor with your fingers flexed. Relax. Repeat 5x.