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

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.

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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Mobility

Standing Hamstring Stretch

The Standing Hamstring Stretch is a simple but effective exercise for increasing flexibility in the hamstrings (back of the thighs). This stretch may also help to alleviate tightness in the low back area. The goal of the movement is to gently lengthen the hamstrings without straining.

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