Reverse Tricep Tabletop Ladder Dip

Setup

• Start in a seated position on the floor.

• Place your hands on the mat or yoga block behind you, fingers pointing toward your heels.

• Bend your knees and place feet flat on the floor, hip-width apart.

• Lift your hips off the floor until your torso and thighs form a nearly horizontal line (tabletop position).

Movement

• Lowering Phase: Slowly bend your elbows to lower your hips toward the floor, keeping your elbows tracking backward and close to the body, not flaring out to the sides.

• Pressing Phase: Push through the palms of your hands to extend your arms, returning to the starting tabletop position.

• Control: Keep your chest lifted and shoulders down away from your ears throughout the entire movement.

• Repetition: Maintain a steady rhythm, ensuring your hips do not touch the floor at the bottom of the movement.