Chest expansions in every other slot. 12 chest expansions, 12 arm scissors, 12 chest expansions, 12 arm circles, 12 chest expansions, 12 scissor chops - circuit, 60 seconds rest, 3, 4 or 5 sets by level. The widest movement in the program comes round three times a set, and scissors, circles and chops fill the gaps between its rounds.
Chest expansions run the full arc, arms straight out to the sides and swept right across the body until the forearms overlap. Each rep works the chest coming in and the upper back and rear shoulders going out, so a set of three rounds is 36 openings and 36 closings, and the expansion is the only exercise on the card that reaches both extremes. Standing, the open position pulls the chest forward and the crossed position rounds the upper back; the trunk's job is to stay tall through both. The three fillers are Day 1's supporting cast doing the same job they did then - keeping the arms at shoulder height so no round of expansions starts rested.
Open until the shoulder blades touch, cross until the hands pass the opposite shoulder, top arm alternating. Arms straight and level across the whole arc. Scissors small; circles small; chops full. Feet at shoulder width, knees soft, ribs down - the wide open position will try to lift them.
Thirty-six expansions a set, front and back - the card that opens the chest and closes it, over and over, on a body that has to stay tall for both.
Make it Harder: Do each round of chest expansions in a different stance - feet together for the first, wide for the second, staggered for the third.
Make it Easier: Cross the wrists rather than the forearms on every chest expansion - a shorter cross, same 12 reps, three rounds.
