T Push Ups
To do the T Push Up, start at the top of a Push Up from your knees (beginner) or toes (advanced). Your legs should be close together and your hands should be under your shoulders and outside your chest. Brace your abs and engage your glutes and quads as you drive back through your heels to make sure your body is in a nice straight line.
Then drop your chest to the ground between your hands to perform a push up. Keep your body in a nice straight line. Do not let your hips sag or your butt go up in the air. Also, make sure your elbows do not flare up by your shoulders.
Press back up to the top of the push up, moving as one unit, then lift one hand and rotate open into a side arm balance or side plank. Pivot your feet to rock onto the outsides of your feet as you reach your top hand up toward the ceiling and rotate your body open. Do not let your shoulder shrug as you do this.
Pause for a second, then rotate the hand back down and the feet back forward. Perform another push up and then a side arm balance on the other side. Keep alternating side arm balances after each push up.
Beginners can do the movement from their knees or lift up onto their toes after the push up for the balance. They can also do this move off an incline.