[quote author="mikeice" date="1152215389"]
how do you perform y w t l
raise ur arm up in front of you and pretend u r writing those letters, u can use a very light db 2-5b and sit on a swissball. hope that helps
Not quite… You lie prone (face down) on a stability ball, activate the scapular muscleclature ("Trying to put your shoulder blades in your back pocket") then proceed in forming the letter with your entire body. In spending some time with Mark Verstegen I learned that starting out with no weights at all is essential even for those who are incredibly strong. In his system it is ususally programed with a few other prehabilitative exercises like above.