Shoot-Through

Setup: Start in a plank or push-up position with hands under shoulders, feet together, core engaged.

Movement: Rotate or thread one arm under the opposite side of the body, shifting hips slightly to pass through. Return to starting position and repeat on the other side.

Standards:

• Controlled movement without twisting spine excessively
• Hips and shoulders remain engaged
• Fluid alternation between sides

Focus Points: Maintain core tension, keep shoulders active, move smoothly, avoid collapsing chest or sagging hips.