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 = hands on bench, stair or coffee table etc.)
4) Modified Push Up (Level 3= knees bent on floor with hands on floor)
5) 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.
Just started week 13, for the 3rd time, again today. I did ZWOW 14 yesterday with burpees on my knees and made sure everything was symmetrical throughout. The level 3 push ups went all the way to the floor and form was good! Yay, progress! Seeing an orthopedic surgeon tomorrow to see what’s wrong with my shoulder, as it does not appear to be bone spurs…
I would be curious to hear what the surgeon says. You may also consider working with a Rolfer to figure out your shoulder. I’ve had a click in my shoulder for as long as I can remember, but with spending time realigning and balancing out the clicking is mostly gone. It surprised me a few months ago when I went to do a usual reach in the cupboard for a plate and no click, so I tried again and no click. And then every once in a while it resurfaces but nothing like it used to be. All surrounding muscles must act in concert for our joints to function smoothly.
I would avoid surgery unless there is torn tendons or ligaments that require it. Good luck. let me know what happens.
And congratulations on week 13 and all your progress!