20 DAYS ARMS AND LEGS

Do a full range of motion. Keep the lower back in a neutral position by assuming a posterior pelvic tilt. This will ensure that your hips are neither too high or too low, allowing your proper target point (the chest) to reach the ground first. Make sure to keep your neck as neutral as possible throughout the movement! Hand placement - laying face down on the ground, simply reach your arms overhead and then slide them down until your elbows are at about 45-60�. From here, slide your hands down to about shoulder height and press your body up. Make sure your hands are rotated outwards, to about 2 o�clock. Unshrug your shoulders - keep your shoulder blades back and down throughout. Unshrug the shoulders at the top of the movement and keep them unshrug - do not clench the scapulae when you are at the bottom. Imagine bringing your bicep forward. Instead of going straight up and down, you want to push your body at an angle, similar to what you would do with a bench press. By slightly pivoting off your toes, you will be able to descend forward and then push yourself up and back. This will also allow you to keep your elbows stacked over your wrists, which is key for proper pushup mechanics. Go slow and controlled - 2 seconds on the way down and 2 seconds on the way up.

First, you have to assume the starting position. Start by going down on the floor on your knees and hands. Place your hands slightly wider than your shoulders with your palms flat on the floor and your fingers pointing towards your feet. If you feel discomfort in your wrists, then you can turn your hands a little bit inwards. Also, you can perform the push-up on your fists or knuckles instead. Next, extend your legs backward so that you would be in a high plank position. Your body has to form as straight of a line, from your head to your feet, as possible. Do not let your back round or arch, and do not let your hips drop down or rise up. Your hands should be a positioned a bit lower than your shoulders. Also, try to keep your head in a neutral position. Whatever you do, do not forcefully look straight ahead. That will both stress and strain your neck and your spine. Your feet should be about hip-width apart. Now, before you start the actual push-up, tighten and engage your whole middle section and especially your abs, and keep them tight for the entire exercise. Take a big breath in and slowly start to bend your elbows. Do not let your elbows move outwards (away from your body). Lower yourself until you are about an inch from the floor. Pause the movement when you are at the bottom for a second. Exhale and start pushing your body back up. Push through your palms like you would try to push the floor away from yourself. Try to keep your body still in a straight line while pushing up. While pushing up, squeeze your chest muscles. Finish the exercise by extending your arms completely out. Repeat this for however many repetitions you wish to perform. TIPS: If you don�t have enough mobility in your wrists for this push-up variation or it hurts your wrists you can try one of these solutions: Rotate your wrists a little inwards so they would be at about a 45-degree angle. Try the incline reverse grip push-up instead! Using an elevated surface you can grab will help you minify the stress you place on your wrists. Also, this variation doesn�t require as much mobility in your wrists as the original. Instead of placing your palms on the floor, do the push-up on your knuckles/ fists. Try using wrist straps. Place a pillow or a towel underneath your palms. Always make sure to do a proper warmup especially focusing on warming up and stretching your wrists! Keep your body in a straight line for the entire exercise. Keep your neck in a neutral position to avoid stressing and hurting it. Take it slow and easy when lowering yourself and really explode back up!

Grab a chinup bar using an underhand grip with your hands placed 6 to 8 inches apart. Hang at arm's length�also known as a dead hang�pointing your legs slightly in front of you to form a wide C. Now press your thighs together and brace your abs; your body should remain rigid for the entire movement.

Using a pronated grip, grasp the pull bar with a wider than shoulder width grip. Take a deep breath, squeeze your glutes and brace your abs. Depress the shoulder blades and then drive the elbows straight down to the floor while activating the lats. Pull your chin towards the bar until the lats are fully contracted, then slowly lower yourself back to the start position and repeat for the assigned number of repetitions.
To decrease bicep involvement, use a false (thumbless grip). Try to keep a neutral head position (looking straight ahead or slightly up) as hyperextending the neck can lead to compensations throughout the spine. If the bar is high enough, keep the legs straight and in front of the body in a hollow body position. Avoid falling into overextension of the lumbar spine by squeezing your glutes and bracing your abs. The pullup is completed when the lats are fully flexed, don�t continue pulling and compensate with the pecs. When this occurs, the elbows will flare up behind the body, the shoulder will round forward, and you�ll begin to feel pressure in the front of your shoulders. A lifter�s segment length will determine whether or not they can actually get their chin over the bar, it�s not an absolute for everyone. Lower to almost full extension of the elbow but avoid locking out completely as this can place excessive strain on the ligamentous structures within the elbow and shoulder. If you can�t complete a single bodyweight pullup, start with slow negatives (add weight when these can be accomplished under control) or flexed arm hangs in the top position. Ditch the straps and kips, neither one is necessary or recommended.