Objectives

  • Progression from Push Up 2.
  • Develop Upper Body Strength and Stability.

Targeted Muscles

  • Arm and Chest Musculature
  • Deep Core Abdominal Musculature
  • Leg Musculature

How to Perform

1Begin facing the floor on your hands and knees.
2Place hands a little wider than shoulders.
3Walk your feet back to create a plank position (Head, hips, knees and toes in one line)
4Ensure head is back and in alignment with your spine.
5Draw the belly in towards the spine to engage the core.
6Inhale as you slowly lower your body towards the floor. Stopping 2 fists width from the floor.
7Exhale 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

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