HOW: Start by lying on your back with one arm straight up from your chest balancing a shoe on your fist. The side that is balancing the shoe, bend that knee up and place your foot flat on the ground. Bring the other leg and arm out from your body about 40 degrees worth of motion. Press the shoe into the air straight up over your shoulder. From here, push into the ground with both feet and the free arm to lift your shoulder blade off the ground. Lift your hips off the ground and slide the leg opposite of the weight arm through placing your knee on the ground. Press straight up and stand up all while keeping the shoe overhead the entire time. Reverse that process and return to the starting position.
FEEL: You should predominantly feel your shoulder muscles working, but also your whole body while getting up!
COMPENSATION: Keep your elbow straight while holding the shoe overhead.