Bodyweight

Floor I

Floor I is a low-impact, bodyweight exercise that strengthens your shoulders and upper back. Its pulling action helps build a solid upper body, making it ideal for those seeking gentler exercises or for rehab purposes.
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Floor I instructions
Step-by-step instructions
1
Lie flat on your stomach with your arms extended straight above your head.
2
Keep your legs straight and together with your toes pointed.
3
Lift your arms and legs off the floor at the same time, as high as comfortable.
4
Hold this position for a few seconds, then lower back to the starting position.
5
Try not to bend your elbows or knees and remember to breathe while holding the position. Keep your head and neck relaxed to avoid strain.
Lie flat on your stomach with your arms extended straight above your head.
Keep your legs straight and together with your toes pointed.
Lift your arms and legs off the floor at the same time, as high as comfortable.
Hold this position for a few seconds, then lower back to the starting position.
Try not to bend your elbows or knees and remember to breathe while holding the position. Keep your head and neck relaxed to avoid strain.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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