Objectives
- Progression from Push Up 2.
- Develop Upper Body Strength and Stability.
Targeted Muscles
- Arm and Chest Musculature
- Deep Core Abdominal Musculature
- Leg Musculature
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How to Perform
| 1 | Begin facing the floor on your hands and knees. |
| 2 | Place hands a little wider than shoulders. |
| 3 | Walk your feet back to create a plank position (Head, hips, knees and toes in one line) |
| 4 | Ensure head is back and in alignment with your spine. |
| 5 | Draw the belly in towards the spine to engage the core. |
| 6 | Inhale as you slowly lower your body towards the floor. Stopping 2 fists width from the floor. |
| 7 | Exhale and slowly push the floor away from you and back to the start position. |
Common Challenges
- Your head may fall out of alignment with the spine. Ensure it does not drop forward.
- Shoulders may come up towards your ears. Pull them back and away from ears.
- If the low back starts to arch, it could mean that your core is not engaged. Engage the core by drawing in the belly button towards the spine.
| Load | Sets | Reps | Tempo | Rest |
|---|---|---|---|---|
| From Feet - Wide then progress to feet closer together | 2-3 | 10 | 2 Lower: 1 Hold: 2 Rise | 1 min or longer depending on exercise response |