Prone Y-T-W Exercises - RIGHT VIEW
Exercise Steps
Step 1: LIE PRONE
ID: STEP_1_LIE_PRONE
Description:
Face down on mat Forehead resting on mat/towel Legs extended, hip-width apart Arms extended in front Palms facing down Chest on mat Abdomen lightly engaged Neck neutral
Time: 10.0%
Step 2: RAISE ARMS FORMING Y SHAPE
ID: STEP_2_RAISE_ARMS_FORMING_Y_SHAPE
Description:
Arms form Y shape (135-150 degrees) Thumbs pointing upward Shoulder blades squeezed together Arms elevated Head on mat Chest slightly lifted Hold 5 seconds
Time: 30.0%
Step 3: LOWER ARMS FROM Y POSITION
ID: STEP_3_LOWER_ARMS_FROM_Y_POSITION
Description:
Slow, controlled lowering (1-2 sec) Return to starting position Maintain engagement Brief pause before T position
Time: 40.0%
Step 4: RAISE ARMS FORMING T SHAPE
ID: STEP_4_RAISE_ARMS_FORMING_T_SHAPE
Description:
Arms form T shape (90 degrees) Thumbs pointing upward Palms facing forward Shoulder blades squeezed together Arms at shoulder height Head on mat Chest lifted Hold 5 seconds
Time: 60.0%
Step 5: LOWER ARMS FROM T POSITION
ID: STEP_5_LOWER_ARMS_FROM_T_POSITION
Description:
Slow, controlled lowering (1-2 sec) Return to starting position Maintain engagement Brief pause before W position
Time: 70.0%
Step 6: RAISE ARMS FORMING W SHAPE
ID: STEP_6_RAISE_ARMS_FORMING_W_SHAPE
Description:
Arms form W shape Upper arms at 90 degrees to body Elbows bent at 90 degrees Forearms pointing upward Thumbs pointing upward/backward Shoulder blades squeezed together Head on mat Chest lifted Hold 5 seconds
Time: 90.0%
Step 7: LOWER ARMS FROM W POSITION
ID: STEP_7_LOWER_ARMS_FROM_W_POSITION
Description:
Slow, controlled lowering (1-2 sec) Return to starting position Maintain engagement Rest briefly
Time: 100.0%
Basic Information
Exercise ID(s):
c2c3aed3-9da8-4177-96c2-6565ba2a5ca2
Total Steps: 7
Config File:
c2c3aed3-9da8-4177-96c2-6565ba2a5ca2.yaml
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