Here is Week #13 – DAYS 1, 3 & 5.
My nephew Peter is demonstrating.
For this next progression, the Low Incline Push Up (Level 4) your body is aligned as it was when you learned the Wall Press followed by the Incline Push Up (Level 1).
Remember that the level of intensity increases as the incline decreases. Notice that Peter is in the Plank position with his hands on a low incline. 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. Peter’s chest lines up with his hands as before in all the progressions.
DAYS 1, 3 & 5 (week #13)
1. 50 High Knees (pumping arms or forearms parallel to the ground or holding chest)
2. 8 LOW Incline PUSH UP in Plank (Level 4 = hands on a low bench, stair, coffee table, bed frame)
3. Repeat circuit 4 times to equal 4 Rounds.
INSTRUCTIONS: Hinging from your toes, 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 the modified Push Up Levels 2 or 3. The difference with Level 4 Low Incline Push Up and Level 3, is that you are now in Plank Position hinging from the toes and I have raised your incline to off-set the intensity with the intention to maintain mechanical integrity.
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 heels 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. For reference click on this link: http://youasamachine.com/about-4-minute-mornings/week-3/videoweek3-day-7/
DAY 7 = [50 High Knees + 10 Half Squat] x 4. For reference click on this link: http://youasamachine.com/about-4-minute-mornings/week-8/
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.
The following is an outline of the progressions for the Push Up: 1) Wall Press
2) Incline Push Up (Level 1 = hands on counter top or back of couch etc.)
3) Modified Low Incline Push Up (Level 2 = knees bent on floor with hands on bench, stair or coffee table etc.)
4) Modified Push Up (Level 3= knees bent on floor with hands on floor)
5) Low Incline Push Up (Level 4= hands on bench with body in Plank position)
6) Push Up (Level 5= FULL PUSH UP! From Plank position) coming soon!
Self-discipline is born from being Consistent.