Intro
Exercises
Push Up
- Hands just outside shoulders / Plank position
- Strong torso
- Pivot from knees or toes
- Lower body to the ground (nose and chest touch)
- Push body back to the starting position
Overhead Press
- Hands just outside shoulders
- Strong torso
- Feet hip to shoulder width
- Elbows should bisect ears as they pass
- Don’t arch back
Push Up with Rotation
- Hands just outside shoulders / Plank position
- Strong torso
- Pivot from knees or toes
- Lower body to the ground (nose and chest touch)
- Push body back to the starting position and rotate
Alternating Dumbbell Shoulder Press
- Hands just outside shoulders
- Strong torso
- Feet hip to shoulder width
- Elbows should bisect ears as they pass
- Don’t arch back
Rotational Single Arm Press
- Athletic Position
- Hand starts extended out with opposite hand / elbow back
- Elbows up
- Strong torso
- Rotate around spine
Rotational Landmine Press
- Athletic Position
- Hand just outside shoulder
- Strong torso
- Feet hip to shoulder width
- Elbows should bisect ears as they pass
- Rotate and press / Lift heel on trail foot
Step to Rotational Press
- Athletic Position
- Step to the anchor and then aggressively rotate and press
- Start slow and get a good rhythm before adding speed
- Explosive
TRX Push Up
- Hands just outside shoulders / Plank position (Elevated)
- Strong torso
- Pivot from toes
- Lower body to the ground
- Push body back to the starting position
Explosive Resistance Band Press / Quick Feet
- Split Stance
- Hand starts extended at shoulder height
- Feet change while the hand comes towards shoulder
- Start slow and get a good rhythm before adding speed
- Explosive
Kettlebell Bottoms Up
- Hand just outside shoulders
- Hold kettlebell bottom up
- Strong torso
- Split stance
- Elbows should bisect ears as they pass
- Don’t arch back
Wrist Release Push Up
- Hands just outside shoulders / Plank position (Elevated)
- Strong torso
- Pivot from knees or toes
- Lower body to the bench
- Push body back to the starting position while releasing hands off the bench
Walkout
- Hip hinge and walk hands out
- Hands just outside shoulders / Plank position
- Strong torso
- Pivot from toes
- Push body back to the starting position