Exos | Formerly Core Performance

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Core Knowledge


Y & T - Physioball - Weights

Starting Position

  • Lying facedown on ball with your arms raised slightly above shoulder height, create a Y, with your torso and thumbs up, holding weights 


  • Glide your shoulder blades toward your spine and lift your arms off the ball. Return to the starting position and repeat to complete your reps
  • For the T, pull your shoulder blades in toward your spine and extend your arms to the sides to create a T with your torso

Coaching Keys

  • Keep your stomach tight and your thumbs up.
  • Move from the scapulae (the shoulder blades), not from your arms, extending your shoulders and hands

You Should Feel It

  • In your shoulders and upper back

Tags: Shoulder, Upper Back, Physioball, Strength