(A) Full Side Bridge/Plank with Banded Reverse Flys CEC

From a side lying position start exactly as per a normal full side bridge/plank. You can use a pully (if you are at a gym or have a home gym) or a band. Brace your core and firmly grab the handle of a connected band or pully with your right hand, now set your shoulder blades, pack your neck and without bending your elbow pull your arm straight up toward the ceiling until your hand is above your shoulder and your arm is straight. There should be no spinal motion or torso twisting. Make sure you set your shoulder blades and keep your neck packed throughout the entire motion. Do 5 reps then switch to your left side. Your goal should be 10-15 reps per side for 3 total sets per side.