Standing · No equipment
Standing Arm Wave
Arms
Shoulders
Stand with the feet shoulder-width apart, soften the knees and relax the shoulders
Standing
Warm-up
Forward Push Flow
Standing arms movement. Shift your weight slightly forward and smoothly push your palms out in front of you.
- Times practiced
Times practiced
How many times people completed this movement in workouts in the app, from August 18, 2026 to October 15, 2026.
How we get this number - 3,415
- Popularity rank
- #61of 142
- Difficulty
- 1/5
- Clarity
- 5/5
- Time
- 30 sec
- Equipment
- None
How to do it
Shift your weight slightly forward and smoothly push your palms out in front of you.
Keep the elbows soft, then draw your hands and weight back.
About Forward Push Flow
Forward Push Flow gently transfers weight forward while the palms press outward, then draws both the hands and weight back. The press is smooth and unloaded, with soft elbows.
What to focus on
- Keep the forward shift small enough to reverse comfortably.
- Let the hands return with the backward transfer.
Make the movement smaller
Use a short palm press and minimal weight shift.
A mistake to watch for
Leaning far beyond the feet to extend the press. Shorten the motion and stay within your support.
Practice time and pacing
The app assigns 30 seconds to Forward Push Flow. Use that as a time block, with pauses whenever you need them. Move at the demonstration’s controlled pace; the timer is not a repetition target. Watch the full movement once before following along.
Where you will practice it
It first appears on day 6 of the Standing Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.
Read about this practice
Alternatives in the app
Compare the instructions and movement demands before choosing a replacement.
Standing · No equipment
Relaxed Arm Swing
Arms
Shoulders
Relax your arms in front of your body and swing them calmly out to the sides.