Raised plank with arm lift [Goalkeeper Warm-Up Programme]

Exercise: start in a standing position with a straight back pressed against the goalpost and both hands holding the goalpost. Slowly bend forwards and lower your hands along the goalpost between your legs, and then put your hands on the ground and lean forwards until reaching a push-up position. From the stable push-up position, activate your core muscles and extend one arm forwards, to the side and up with rotation. Hold each position for two seconds. In between each position, briefly put the hand back on