Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.

Core Knowledge


T’s - Stability Ball

Starting Position

  • Lie face down on a stability ball with your arms straight in front of your torso
  • Straighten your legs out behind you and keep your back flat.


  • Initiate the movement by pulling your shoulder blades in toward your spine, and then extend your arms out to your sides and up so your torso and arms form the letter “T.”
  • Lower your arms back down to the starting position and complete your repetitions.

Coaching Keys

  • Keep your thumbs up and initiate the move with your shoulder blades, not your arms.

You Should Feel It

  • In your shoulders and upper back.

Tags: Shoulder, Dumbbells, Upper Back, Physioball, Strength