Prone Y raise – how to do it right
Face down, arms in a Y, thumbs up, lift your arms slightly.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- On your belly, arms forward in a Y.
- Thumbs up and lift your arms a little.
- Shoulder blades back and down, long neck.
- Forehead stays close to the floor.
How long?
40–45 seconds at a steady pace: slow on the way down, strong on the way up. 2–4 rounds.
If something niggles
Don’t fancy the floor? Shoulder niggling? Then do Bird dog instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
In BLOX
Part of these blocks: Full body medium, Full body hard, Bodyweight compact, Mat easy, Strong upper body. BLOX builds your workout from them – based on your time, energy and how you feel today.