SHIFT Fit
Prone t raise
Prone t raise: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Lie face down with arms out sideways.
- Lift arms a short distance from floor. Keep neck relaxed and elbows nearly straight. Lower your arms to the floor under control.
- 2 sets × 5 reps; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Finish with at least 2 comfortable repetitions in reserve. Keep neck relaxed and elbows nearly straight. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- mat
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 sets × 5 reps; 75s rest between sets. | mat |
| beginner | 2 sets × 8 reps; 75s rest between sets. | mat |
| beginner | 3 sets × 8 reps; 90s rest between sets. | mat |
| beginner | 2 sets × 12 reps; 90s rest between sets. | mat |
| beginner | 2 sets × 6 reps; 90s rest between sets. | mat |
| beginner | 1 set × 8 reps. | mat |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Shrugging; arching the back; forcing the arms behind the trunk. Exercise check: Keep neck relaxed and elbows nearly straight.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.