1. Pike Press
◈ Start off by getting into push-up position
◈ Raise your butts upwards and keep the back straight by making a V-shape
◈ Slowly lower your head to touch the floor in between your hands which are shoulder-width apart
◈ Hold at that position for 3 seconds then go back to the starting position, that's 1 rep
◈ Execute this exercise for a certain amount of sets (preferably 25 reps)
2. Seated Front Deltoid Stretch
◈ Sit on the floor, folding your legs by your knees
◈ Get a partner to sit behind you and grab your hands
◈ Make sure that your palms are facing the floor and ask your partner to hold it straight behind
you
◈ Stretch your deltoids by moving your shoulder to the front
◈ Execute this exercise for a certain amount of time (preferably 2 minutes)
3. Crab Walk
◈ Sit on the floor by placing your legs forward and placing your hand side by side and making the
fingers point towards your feet
◈ Raise your body with your hands
◈ Start walking with the help of your hands and legs
◈ Execute this exercise for a certain amount of time (preferably walk for 30 seconds, rest, repeat for
2 more sets)
4. Push-Up
◈ Start off by getting into planking position, place both hands shoulder-width apart and extend legs
behind you
◈ Bend your elbows backwards and bring your chest down such that it is close to the floor but not
touching the floor, ensure that your elbows are stick close to your body
◈ Push your body back up into the planking position, that's 1 count
◈ Execute this exercise for a certain amount of sets (preferably 20 counts)
