Start on your knees and place your chest on a swiss ball.
Begin with the correct neck posture. Do not let the head drop. Do not look upwards with the chin poking out. Keep the chin tucked in and look towards the floor.
 
1st pose: Pull the arms back, squeeze the shoulder blades together and hold for 3 seconds. Keep the core tight.
2nd pose: Hold your arms in a ‘W’ position with elbows bent at 90 degrees. Pull arms back squeezing the shoulder blades together for 3 seconds.
3rd pose: Hold your arms out above your head in a ‘Y’ position. Lift up and hold for 3 seconds.
 
To progress further and get your core working a bit more, try the same exercises on your toes with your legs straight:
4th, 5th 6th pose

Hey guys, its Daniel from Movement 101 and today I’m going to show you a quick tip for triceps exercise. A couple of mistakes you see in the gym is the under-arm grip when performing the triceps exercise. The idea is that this would target a different area or region of the triceps. As variations of accessory movements and isolation exercises are great. Some however aren't as useful as one might think. Tricep Cable Pushdowns with the palms up is probably a waste of time. When the weight gets heavy, or under some fatigue, your grip will fail before the triceps. To load your triceps more efficiently. Stick to a neutral position so that your grip doesn’t fail before your triceps fail. 

​Today I’m going show you an exercise to work on the stability of the foot. So, all you’re going to need is a band and you’re going to attach it to something stable like a pole. Then your going to get some tension onto the band. Place the band underneath the knuckle of your big toe and just make sure that the band is on the inside of the foot. Placing that big knuckle there and just pressing the big toe down and balancing.
While you’re doing this, you want to think 3 point through the foot. Putting pressure though the big toe, your pinkie toe and your heel and thinking of that triangle there will help keep you nice and steady.
Make sure you’re also paying attention to your hips at this point. You need to make sure that’s not dropping on either side and that it stays nice and levelled through. Also make sure your toes aren’t clawing too much as you do this exercise.