Exercise name: T Push Ups

Exercise description:

• Set your start position: Get into a high plank with your hands on the floor under your shoulders and your legs straight behind you on your toes. Keep your feet slightly wider than normal (about hip-width) to give you better balance during the rotation. Engage your core and squeeze your glutes so your body forms a straight line.

• Lower your body: Bend your elbows at a 45-degree angle away from your torso and lower your chest until it touches the floor. Keep your body rigid and your head in a neutral position.

• Push back up: Press firmly through your palms into the floor to straighten your arms and return to the high plank position.

• Rotate into the "T": Shift your weight onto one hand. Pivot on your feet and rotate your upper body to the side, lifting your opposite arm straight up toward the ceiling. Your body should form a sideways "T" shape. Follow your raised hand with your eyes.

• Return to center: Lower your raised hand back to the floor and untwist your torso to return to the plank.

• Repeat on the other side: Perform another push-up, then rotate to the opposite side, lifting your other arm toward the ceiling. Alternate sides with each repetition.

Technique that must be performed to count: Chest/body armor must touch the ground during each downward motion. Must raise one hand all the way overhead during each upward motion.

# of repetitions before shooting: 3-5 each hand.

Casual division modifier: Lighter weight, body weight, or less reps

Exercise equipment needed: Dumbbells