Welcome to part 2, Ultimate Training to better mark the disc. This exercise is called the Starfish Jacks. Have a resistance band tied around the legs above the ankles. Then secure a longer one inside your shoe at shoulder height and into the web spaces of your hands. Begin hopping to one side jacking the same side arm up and out and then switching to the other side like you were actually marking the disc. Throw in a foot block too! Do for 30 seconds 5 sets 2 times per day. This is great for progressive functional strength rehabilitation recovery in shoulder, upper extremity, Spinal, hip and lower extremity injuries.