Anchor the suspension trainer overhead and stand facing the anchor point. Hold the handles with palms facing inward, lean back with arms extended, and maintain a rigid plank position.

1. Keep arms straight and lift them overhead into a 'Y' shape, then lower slowly.
2. Open arms out to the sides into a 'T' shape, squeezing shoulder blades together, then lower.
3. Pull elbows back and rotate hands up to form a 'W' shape, then return to start.
4. Maintain a tight core and straight spine throughout all three movements.