The last new exercise arrives. 12 chest expansions, 12 alt chest expansions, 12 arm raises, 12 arm scissors, 12 arm raises to the front, 12 scissor chops - circuit, 60 seconds rest, 3, 4 or 5 sets by level. Arm raises to the front lift straight arms up in front to shoulder height and bring them back down - the front raise, no dumbbell - and after today nothing new appears on any card.
Two raises on one card, side by side in the rep order: arm raises out to the sides, then arm raises to the front. They load the shoulder along two lines, the middle of it and the front of it, and standing they load the trunk in two ways as well: side raises pull the body wide and ask it to stay narrow, front raises pull the body forward and ask it to stay back. The two expansions before them open the chest sideways and then diagonally; the scissors and chops after them keep the arms in front and move them up-and-down, then across. It is a card of pairs, and each pair is one idea done twice.
Expansions: full open, full cross, and the reaching arm straight in the alt version. Both raises: elbows straight, palms down, a clear stop at shoulder level, a controlled return, and no lean - if the hips move to help the arms up, the rep was too heavy for the moment and the fix is to slow down. Scissors small and level; chops crossing completely. Feet planted, knees soft.
Twelve reps of six, the last new movement in the book, and the two raises finally on one card - everything after this is practice.
Make it Harder: Take a staggered stance - one foot half a step ahead - for both raises, and switch the lead foot every set.
Make it Easier: Pause the alt chest expansions at the bottom - both arms down between reaches - so each reach starts fresh.
