Week 5 - Day 4

Setup

• Stand facing a wall, hands placed slightly wider than shoulder-width.
• Feet hip-width apart, body in a straight line.

Instructions

• Inhale to prepare.
• Exhale and lower chest toward the wall, maintaining rib and pelvis control.
• Inhale and push back to starting position.

What to Feel

• Chest, shoulders, and core engaged
• Maintained alignment of rib and pelvis

What to Avoid

• Arching the lower back or losing core control

Red Flags

• Pain in shoulders or wrists

Regression

• Perform with a higher incline (closer to wall).