Bodyweight

Floor IYT

Perform the Floor IYT exercise for shoulder, upper back and core strengthening. Lying prone, move arms in 'I', 'Y', 'T' formations, enhancing shoulder mobility and posture while boosting upper body stability.
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Floor IYT instructions
Step-by-step instructions
1
Lie face down on the floor with your arms stretched out above your head in the shape of a 'Y'.
2
Keeping your body flat, slowly lift your arms off the ground and hold for a few seconds.
3
Lower your arms back down, then stretch them outwards in the shape of a 'T'.
4
Again lift your arms off the ground and hold before lowering.
5
Finally, bring your arms inwards so they are resting along your body forming an 'I', lift and hold then lower. Repeat this Y-T-I pattern for the programmed number of reps.
Lie face down on the floor with your arms stretched out above your head in the shape of a 'Y'.
Keeping your body flat, slowly lift your arms off the ground and hold for a few seconds.
Lower your arms back down, then stretch them outwards in the shape of a 'T'.
Again lift your arms off the ground and hold before lowering.
Finally, bring your arms inwards so they are resting along your body forming an 'I', lift and hold then lower. Repeat this Y-T-I pattern for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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