Prone Y-Raise
Step 1 - Lie face down with arms extended overhead in a Y position
Step 2 - Lift your chest and arms off the ground simultaneously
Step 3 - Hold for 2 seconds, focusing on squeezing between the shoulder blades
Step 4 - Lower with control to the starting position
Recommended Sets & Time:
Beginner: 2-3 sets of 8-12 reps, 45 seconds rest
Intermediate: 3-4 sets of 12-15 reps, 30 seconds rest
Advanced: 4-5 sets of 15-20 reps, 30 seconds rest
What to Focus On:
Y-arm position - Keep your arms in that Y shape throughout the movement, thumbs pointing up
Mid-back activation - You should feel the muscles between your shoulder blades working hard
Chest lift coordination - Your chest and arms should lift together as one unit
Steady breathing - Don't hold your breath during the lift, breathe naturally throughout
Modifications:
Easier: Lift your arms only slightly off the ground, focusing on the Y position
Harder: Hold the Y position for 5 seconds instead of 2 seconds at the top
