PHASE 1

Assume a pushup position with your knees bent at 90-degree angles and directly underneath your hips. Lift your knees a couple inches off the floor. This is the starting position. Without moving your feet, “walk” your hands forward. Continue walking your hands out as far as you can without allowing your hips to sag. Then “walk” your hands back to the starting position.

This is a compound exercise, a combination of pike push-up, hands walk-out and decline shoulder taps. It will work your whole body, but mostly your core and shoulders. Place your feet on an elevated surface/bench as is the usual way to do pike push-ups. Perform a pike push-up and then walk out on your hands with control, slowly, until you get into the decline push-up position. Then perform the shoulder taps - touch your shoulders one by one with the opposite hand without twisting your butt and/or torso. Engage the core muscles and keep your body straight while doing the shoulder taps. Then, walk on your hands back into the pike push-up position and repeat the exercise.

Start in plank position. Simultaneously step your left foot and hand to your left. Then step your right foot and right hand to the left so that you're back in plank position. Repeat to the other direction.

Assume a pushup position with your knees bent at 90-degree angles and directly underneath your hips. Your knees should be elevated. Without allowing your lower back to rise or round, brace your abs as if you were about to punched in the gut. Hold this contraction the entire time. This is your starting position. “Walk” your right hand and left foot forward a few inches. Pause, and then return to the starting position. Next, “walk” your left hand and right foot forward. Return to the starting position. Continue to move forward for the amount of time, reps, or distance prescribed.

Begin in a basic plank posture, holding the body weight with elbows and toes on the floor, then rocking the body back and forth for numerous reps using the feet and upper arms as levers to move the body.

Start off in a standard plank position, forearms shoulder-width apart on your mat, and balls of your feet hip-width apart respectively. Engage your core. Keep your head neutral (pretend you’re holding an orange between your chin and the top of your chest) and squeeze your glutes. Push up onto your right hand, until that arm is straight, followed by the left arm to come into a high plank position. Lift your right arm straight in front of you and put it back on the floor. Repeat with other arm. Lower back down to your starting position on your right arm, followed by your left. Keep your spine neutral and your core tight to prevent from rocking from side to side throughout.

You anchor your feet on something higher. As I'm pushing out of this pushup, I'm allowing the legs to drive me, forcing my knees to extend, and we know that knee extension causes quad contraction.