modified push up

Here is week #12 – DAYS 1 & 5.

My nephew Peter is demonstrating.

This is the third progression for the Burpee. The Burpee is a series of continuous movements. You have already learned the JUMP BACK into Plank. In this weeks progression you will add a MODIFIED PUSH UP into the mix. Continue alternating the leading leg for each step forward.

INSTRUCTIONS: From the PLANK position gently lower your knees to the floor. Bend the elbows lowering the chest in the direction of the floor. Even if you only bend your elbows slightly, it is beneficial. Gradually your strength will increase and so will the bend in your elbows. I’d rather see you do very small elbow bends with strict form than lowering all the way to the floor with sloppy technique. If you are unsure how to do a MODIFIED PUSH UP revisit: http://youasamachine.com/about-4-minute-mornings/week-9/

DAYS 1 & 5 (week #12)

1. 10 High Knees + Bend Down + Jump Back Into Plank + Lower Knees to Floor + MODIFIED PUSH UP + Raise Knees back to PLANK + Step Forward (one foot at a time) + Reach Up + Toe Raise.

2. Repeat Sequence 10 times to equal 10 Rounds.

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DAYS 2, 4 & 6 = [50 High Knees + 20 Bend Down & Reach Up with Toe Raise] x 4.

DAYS 3 & 7 = [50 High Knees + 10 Half Squat] x4.

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STRETCH YOUR BODY

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Check back for the next progression.

Here is week #9 – DAYS 1 & 5.

My nephew Peter is demonstrating.

The Modified Push Up is the the same as the Level 2 Incline Push Up minus the incline.

INSTRUCTIONS: Start by lying face down (prone) on the floor. Position the palm of the hands (fingers pointing forward) directly under the crease of the underarm, next to the chest. Elbows will point up towards the ceiling, causing the forearms and upper arms to pinch tightly to the upper body.

With the imaginary plank still affixed to the back, originating from the back of the knees to the back of the head, extend (straighten) the arms. Careful NOT to lock out (hyperextend) the elbow at the top of the movement. With control, return the body to the start position and repeat. By now your technique should be spot on with the amount of practice you’ve had up to this point. No pigeons in the house.

Better to do fewer repetitions with excellent form than to do many poorly. Building on a solid foundation is the key.

DAYS 1 & 5 (week #9)

1. 50 High Knees (pumping arms, forearms parallel to ground or hold chest)

2. 12 Modified Push Up (Level 3) = from knees with hands on floor.

3. Repeat circuit 4 times to equal 4 Rounds.

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DAYS 2, 4 & 6 = [50 High Knees + 20 Bend Down & Reach Up with Toe Raise] x 4.

DAYS 3 & 7 = [50 High Knees + 14 Half Squat] x 4.

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STRETCH YOUR BODY

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I swim in a 20 metre pool (25 metres is standard). I listen to my body, so depending on how I’m feeling, I do six to eight lengths for each stroke; reviewing technique and refining. There is SO much to think about, let alone the breathing! Here is a training tip that I apply to just about everything. Let me know if it makes sense to you.

This is a metaphor:
First, imagine a clock with a second hand. Each sixty seconds represents one repetition (of whatever: push up, squat, front crawl…). Each second within the minute represents a refinement. Quite impossible to think of everything all at once. But you can train your mind to be active and refine a different part of your mechanics each second. And when you get really good that’s when the nano corrections come into play. Can’t get bored when you’re interested in what your doing. You can well imagine I’ve got something to say on that topic too!

Thanks for all your positive comments! Let me know how your 4 Minute Mornings are coming along.