This 10-minute plank & pushup flow is where mobility meets muscle gain. Though it focuses on the upper body & core, it’s still a phenomenal full-body stability warmup. Focus on maximally protracting (or pushing away) your shoulder blades (or scapular) for serratus anterior development.
Perform each move for 40 seconds of work with 20 seconds of rest between moves:
Down Dog to Scap Pushup
Down Dog to Twisting Cobra Shrugs
Down Dog to Pulsing Blast-Off Pushups
Down Dog to Contralateral Toe Touch 1.0
Down Dog to Contralateral Toe Touch 2.0
Down Dog to Alternating 1-Arm, 1-Leg Planks
Left-Leg Down Dog
Right-Leg Down Dog
Left-Arm Down Dog
Right-Arm Down Dog
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