Here is week #7 – DAYS 1 & 5.
My nephew Peter is demonstrating.
This is the next progression for the Push Up series (Level 2). Remember that the level of intensity increases as the incline decreases. Notice that Peter is doing the Push Up from his knees to create a shorter lever/ pivot point and that his hands are on a bench, which is closer to the ground. His chest lines up with hands as before in Level 1 and the Wall Press. Find a low bench, use a stair, coffee table, bed frame or other. Just be sure to find a sturdy surface to work from. Plan it out the night before so that you’re not scrambling in the morning.
DAYS 1 & 5 (week #7)
1. 50 High Knees (pumping arms or forearms parallel to the ground or holding chest)
2. 14 Incline PUSH UP (Level 2 = hands on a low bench, stair, coffee table, bed frame)
3. Repeat circuit 4 times to equal 4 Rounds.
INSTRUCTIONS: First, you may want to place a mat or folded towel under your knees. Whatever you use, be sure that it doesn’t slide around while you do this exercise; for safety to your joints and to maintain mechanical integrity.
Hinging from your knees, notice how the legs, hips, torso and head are static. The only movement comes from the wrist, elbow and shoulder joints. If you are unable to maintain this rigid form, then go back to Level 1 or the Wall Press. The difference with Level 2 Incline Push Up and Level 1, is that you are now hinging from the knees and that your incline is getting closer to the ground.
MOST COMMON ERROR: Poking the head forward like a pigeon or collapsing at the lower back. Imagine a plank of wood fixed to your back, originating from the back of the knees all the way to the back of the head. Hinge forward as a solid unit. I would rather see you do a quarter or half push up as a solid unit than bending the elbows all the way with poor technique. Eventually, attempting to tap the chest to the bench NOT the nose. If you aim with your nose you will likely poke the head forward like the pigeon. Think of gently retracting your navel in the direction of your spine, just enough to gently engage your abdominals to support the natural curvature of the spine. You are NOT trying to flatten your back against this imaginary plank of wood. Take a good look at Peter’s back and you will notice the natural curves of the spine.
DAYS 2, 4 & 6 = [50 High Knees + 20 Bend Down & Reach Up with Toe Raise] x 4.
DAYS 3 & 7 = [50 High Knees + 10 Chair Squat] x 4.
STRETCH YOUR BODY.
It is not uncommon to want to skip ahead to get to the “juicier” exercises. Have patience. The rewards are in the journey. At anytime you can repeat the same week until you feel ready to move on to the next progression. Not everyone will be ready to progress at the same rate. Do not feel defeated should it take longer to move on to the next week.
Self-discipline is born from Consistency.