Day 26 introduces two new arm exercises this late in the program - the last new movements it will teach. 3, 5 or 7 sets, 2 minutes rest, no chair: 14 arm circles, a 10-count hold with the arms out to the sides, 14 W-extensions and 14 elbow clicks. Circles into the T-hold you know from Days 11 and 20; the second half of the card is new territory.
W-extensions start with the arms straight overhead in a wide V, palms forward, then pull the elbows down and back until the upper arms are beside the ribs and the hands are at head height - the arms form a W - and drive back up to the V. That is a pulling movement, the upper back drawing the elbows down, and it is the first exercise in the program that works the back that way. Elbow clicks follow: arms bent to 90 degrees and held out at shoulder height, then swept together in front until the forearms and elbows touch in front of the face, then opened back out - 14 clicks. The chest closes them, the upper back opens them, and the shoulders hold the height throughout. Two new patterns, and both keep the arms at or above shoulder level.
On W-extensions, squeeze the shoulder blades together as the elbows come down - the pull is the rep, the reach up is the reset. On elbow clicks, keep the elbows at shoulder height on the way in and the way out and try to make them actually meet; the last few centimetres are where the work is. Circles small and level; the hold straight, level and breathing.
Brand-new movements with four days left - the program still has things to teach, and the upper back finally gets its own line.
Make it Harder: Finish every W-extension with a 2-count squeeze at the bottom, shoulder blades pulled together.
Make it Easier: Do W-extensions and elbow clicks at 10 each and keep the circles and hold as written.
