Start Position:
Begin in a tabletop position with your knees under your hips and hands under your shoulders. Place one weight in front of you, centered between both hands.

Action:

1. Transition to Half-Kneeling as you Lift the Weights: Exhale as you transition into a half-kneeling position while lifting weight with both hands, pressing it overhead toward the ceiling. Keep your torso tall and your core engaged.
2. Return to Start: Lower the weight back down and return to the tabletop position.
3. Repeat: Alternate sides, performing the movement on both legs while maintaining control and balance.

Purpose:

• Strengthens shoulders, arms, and core.
• Enhances stability and coordination during dynamic movements.
• Improves posture and core engagement during the press.

Note of Precaution:

• Move slowly and with control to avoid losing balance or form.
• Keep your lower back stable while pressing the weights overhead.
• If you feel pain or discomfort, stop and consult a physical therapist.