Exos | Formerly Core Performance

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Core Knowledge


W's - Floor

Starting Position

  • Lie face-down on the floor with your elbows slightly away from your body and bent to 90 degrees, forming a "W" with your torso.


  • With your thumbs pointing up, glide your shoulder blades toward your spine and lift your arms off the floor.
  • Return to the starting position and repeat for the prescribed number of repetitions.

Coaching Keys

  • Initiate the movement by gliding your shoulder blades down and together.

You Should Feel It

  • Working your shoulders and upper back.

Tags: Shoulder, Injury Prevention, Shoulder Pain, Prehab