Day 7: Upper Body & Posture

Exercises in This Workout

1. 1

   Kneeling Single Arm External Rotation (Right)

   38slow

   shouldersarms
2. 2

   Kneeling Single Arm External Rotation with Glute Lift (Right)

   2 minmedium

   shouldersarms
3. 3

   Single Arm Pulses (Right)

   40smedium

   shouldersarms
4. 4

   Single Arm Circles (Right)

   42smedium

   shouldersarms
5. 5

   Kneeling Single Arm External Rotation (Left)

   21slow

   shouldersarms
6. 6

   Kneeling Single Arm External Rotation with Glute Lift (Left)

   40smedium

   shouldersarms
7. 7

   Single Arm Pulses (Left)

   38smedium

   shouldersarms
8. 8

   Single Arm Circles (Left)

   42smedium

   shouldersarms
9. 9

   Four-Point Kneeling Single Arm Lift (Right)

   2 minmedium

   upper backshoulders
10. 10

    Four-Point Kneeling Single Arm Lift with Leg Extension (Right Arm, Left Leg)

    46smedium

    upper backshoulders
11. 11

    Tricep Push-up with Single Leg Extension (Left Leg)

    50shigh

    tricepschest
12. 12

    Child's Pose Stretch

    20slow

    lower backupper back
13. 13

    Prone Back Extension with Ball Roll

    2 minmedium

    lower backupper back
14. 14

    Prone Back Extension with Butterfly Kicks

    2 minhigh

    lower backupper back
15. 15

    Prone Back Extension Pulses

    30smedium

    lower backupper back
16. 16

    Forearm Ball Squeezes

    2 minmedium

    shoulderschest
17. 17

    Forearm Ball Squeeze with Elbow Lift

    2 minhigh

    shoulderschest
18. 18

    Forearm Ball Squeeze Pulses

    19shigh

    shoulderschest
19. 19

    Seated Upper Back and Oblique Stretch

    36slow

    upper backspine
20. 20

    Four-Point Kneeling Single Arm Lift (Left)

    48smedium

    upper backshoulders
21. 21

    Four-Point Kneeling Single Arm Lift with Leg Extension (Left Arm, Right Leg)

    57smedium

    upper backshoulders
22. 22

    Tricep Push-up with Single Leg Extension (Right Leg)

    2 minhigh

    tricepschest
23. 23

    Child's Pose with Ball Circles / Cool Down

    43slow

    lower backupper back

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Frequently Asked Questions