A quick posture + arms session on the Mat using light hand weights to build strength through the upper back, shoulders and triceps. We’ll start with some spinal mobility and bodyweight work, including cat-cow, rotations, bird dogs and a prone kicking series to warm up the back line.

From there, we’ll introduce the weights for a few sets of scarecrow lifts, forward presses and straight-arm lifts, before moving into swimmers and a final prone double-leg kick series with back extensions and arm work. Expect plenty of posterior chain activation and shoulder work, with a focus on control over how heavy you lift. Keep the weights light and focus on ROM.