1 - Lie face down on the floor or a flat bench with your legs extended, forehead or chest supported, and your core lightly braced.
2 - Start with your arms extended overhead in a Y position, thumbs pointing up, and shoulders pulled away from your ears.
3 - Lift your arms slightly off the floor by squeezing your shoulder blades together, keeping your elbows straight and neck relaxed.
4 - Move your arms slowly through the Blackburn sequence: Y position, T position out to the sides, W position with elbows bent, then arms by your sides if using the full variation.
5 - Pause briefly in each position while maintaining control and avoiding shrugging your shoulders.
6 - Return to the starting position with slow, controlled movement.
7 - Repeat for the desired number of repetitions or perform each position for a set duration.
