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SAMPLE WORKOUT: FIRST SERIES

Standing Ys and Ws

6 reps each

September 2010

Starting Position:
Standing hinged over at the waist with the back flat and chest up

Procedure: Y
Glide your shoulder blades back and down and then raise your arms over your head to form a "Y"
Return to start position and repeat for prescribed number of repetitions

Procedure: W
Glide your shoulder blades back and down, bend your elbows at 90 degrees and position your arms toward so they form a "W"
As your elbows reach shoulder height, rotate your forearms upward until the backs of your hands face the ceiling
Reverse this pattern back to the starting position and repeat for the prescribed number of repetitions

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