UPPER BACK ROTATION
Improve your posture by increasing the mobility in your thoracic spine with this simple exercise. It’s especially beneficial for those who spend a lot of time at a desk or keyboard before starting HIIT.
Begin on your hands and knees, with a flat back and straight arms.
Bring your right hand behind your head and rotate your right elbow inward toward the floor.
Reverse by rotating the right elbow outward to the ceiling, opening your chest and rotating your head and upper back as far as you can.
Rotate back inward and repeat for 8 reps before switching sides.
KNEELING PUSH-UP
Kneeling push-ups are a great way to warm up your chest, back, and shoulders and are also incredibly effective at activating the core and increasing shoulder stability.
Begin on all fours with your shoulders directly over your wrists. Tilt your pelvis and lower your hips until your body forms a straight line from knees to shoulders.
Bend your elbows, bringing your chest toward the floor. When your elbows are bent slightly beyond 90 degrees, hold for one to two seconds.
Push up through your palms, extending the arms to return to the starting position. Perform 10 reps, focusing on depth and range of motion.