Push Up
7 videos
Bear Plank to Alternating Knee Tap to Push Up Make sure members start off with a wide knee/foot base that allows a more stable position to keep the hold steady when we go through the knee tap. When it comes to the push up, members often crane their necks, shorting the range of motion. It will help to give them a higher point of focus to keep a neutral neck. The kneel mat can help to make sure members return to a good bear position. We can also encourage a knee push up if needed for a better range of motion.
Burpee (No Push Up aka Up Down) Encourage members to try to keep the heels planted when the hands find the ground to relieve pressure in the ankle/knee. Important that we try to maintain a flat back in this explosive movement. Generally can go feet inside hands or feet out but always helpful to land wide on the return.
Alternating Burpee to Bench Lateral Step Over No push up on the burpee; one burpee one full step over. So if we have the space, burpees are done on both sides of the bench. If you are even questioning safety or you think it will be close, have members only do burpees on one side of the bench (but have them turn opposite direction half way).
Side to Side Push Up Very similar to our step out motions we are really working a weight transfer from hand to hand. Normal push up ideal form, neutral spine (probably eye focus 1-2’ forward), chest touching/thighs do not, corkscrew the hands into the ground with a slight tuck of the elbows. If we use knees as our option, make sure members use the kneel mat to reduce friction/burn on the knees. If members can’t do them from toes but knees are too easy, we can elevate them up to a bench.
