This month's entry features the T-push-up. In addition to being a great upper body strengthener, this challenging drill also requires a good deal of both core strength and shoulder stability. Begin as you would a regular push-up, with your hands spaced a little wider than shoulder's width apart and your back held in a neutral spine posture (no rounding, or excessive arching of the lower back). You'll also want to make sure that your feet are positioned about hip width apart, so you'll have room to rotate onto their sides- more on this is a moment. Once positioned correctly, slowly lower yourself until your chest is within a few inches of the floor, then pause for a second and press back up. At the top of the movement, lift one arm off the ground and use your core to rotate your body until both arms form a straight line that's perpendicular to the ground. In the finish position your weight should be on the sides of your feet, with your hips held high (as shown). Pause  there for a second and then slowly lower back to the ground and repeat the entire sequence to the other side. Continue alternating this way until you've completed 10-12 repetitions (5-6 to each side).

The most important forms cues here include;

• Making sure not to "bounce" out of the bottom of the push-up. Lower yourself slowly and pause for a second before pressing back up.

• Rotating slowly by using your core, as opposed to just "throwing" your arm up into the air. Also, be sure to complete the rotation by moving on to the sides of your feet. Many times people will limit the amount of rotation on this drill by attempting to keep their feet in the same position (with the toes pointed straight down).

• Keeping your hips high, in line with the rest of your body.

• And finally, press hard into the floor in the hold position at the top to better engage the upper back, and all of the muscles that work to help stabilize the shoulder.