GYM: Modified progressive push-up

Modified progressive push-up Start in a prone position with your hands close to your shoulders so that your hands are just underneath the shoulders. Bend your knees to 90 degrees. Focus on maintaining a neutral spine by engaging your external core muscles as opposed to holding your breath. With your core engaged and no movement in your spine, press up into a hand and knee support. In this position straighten the legs and lift your knees off the floor so you are in a high plank position, still remembering to breathe while engaging the external core muscles. From the high plank position, lower yourself to the floor with your knees being the last to reach the floor. The idea is to maintain a full plank position from your shoulders to your knees at all times. Repeat as many times as you can while still maintaining a neutral spine and tight core. Once you are able to do two to three sets of 15 repetitions, complete this exercise without bending your knees and maintaining a full plank position throughout the entire push-up. Remember, holding your breath uses the diaphragm and does not strengthen and maintain the support muscles in your core.



Modified progressive push-up Start in a prone position with your hands close to your shoulders so that your hands are just underneath the shoulders. Bend your knees to 90 degrees. Focus on maintaining a neutral spine by engaging your external core muscles as opposed to holding your breath. With your core engaged and no movement in your spine, press up into a hand and knee support. In this position straighten the legs and lift your knees off the floor so you are in a high plank position, still remembering to breathe while engaging the external core muscles. From the high plank position, lower yourself to the floor with your knees being the last to reach the floor. The idea is to maintain a full plank position from your shoulders to your knees at all times. Repeat as many times as you can while still maintaining a neutral spine and tight core. Once you are able to do two to three sets of 15 repetitions, complete this exercise without bending your knees and maintaining a full plank position throughout the entire push-up. Remember, holding your breath uses the diaphragm and does not strengthen and maintain the support muscles in your core.



Modified progressive push-up Start in a prone position with your hands close to your shoulders so that your hands are just underneath the shoulders. Bend your knees to 90 degrees. Focus on maintaining a neutral spine by engaging your external core muscles as opposed to holding your breath. With your core engaged and no movement in your spine, press up into a hand and knee support. In this position straighten the legs and lift your knees off the floor so you are in a high plank position, still remembering to breathe while engaging the external core muscles. From the high plank position, lower yourself to the floor with your knees being the last to reach the floor. The idea is to maintain a full plank position from your shoulders to your knees at all times. Repeat as many times as you can while still maintaining a neutral spine and tight core. Once you are able to do two to three sets of 15 repetitions, complete this exercise without bending your knees and maintaining a full plank position throughout the entire push-up. Remember, holding your breath uses the diaphragm and does not strengthen and maintain the support muscles in your core.



Modified progressive push-up Start in a prone position with your hands close to your shoulders so that your hands are just underneath the shoulders. Bend your knees to 90 degrees. Focus on maintaining a neutral spine by engaging your external core muscles as opposed to holding your breath. With your core engaged and no movement in your spine, press up into a hand and knee support. In this position straighten the legs and lift your knees off the floor so you are in a high plank position, still remembering to breathe while engaging the external core muscles. From the high plank position, lower yourself to the floor with your knees being the last to reach the floor. The idea is to maintain a full plank position from your shoulders to your knees at all times. Repeat as many times as you can while still maintaining a neutral spine and tight core. Once you are able to do two to three sets of 15 repetitions, complete this exercise without bending your knees and maintaining a full plank position throughout the entire push-up. Remember, holding your breath uses the diaphragm and does not strengthen and maintain the support muscles in your core.



QUICKREAD

Allen Russell is a certified personal trainer at Crossroads Fitness Centers. For information on training with Allen or to learn more, text “perform” to 77094. Pictured: Kelsey Schlagel.



Modified progressive push-up

Start in a prone position with your hands close to your shoulders so that your hands are just underneath the shoulders. Bend your knees to 90 degrees. Focus on maintaining a neutral spine by engaging your external core muscles as opposed to holding your breath.

With your core engaged and no movement in your spine, press up into a hand and knee support. In this position straighten the legs and lift your knees off the floor so you are in a high plank position, still remembering to breathe while engaging the external core muscles.

From the high plank position, lower yourself to the floor with your knees being the last to reach the floor. The idea is to maintain a full plank position from your shoulders to your knees at all times.

Repeat as many times as you can while still maintaining a neutral spine and tight core. Once you are able to do two to three sets of 15 repetitions, complete this exercise without bending your knees and maintaining a full plank position throughout the entire push-up.

Remember, holding your breath uses the diaphragm and does not strengthen and maintain the support muscles in your core.


COMMENTS

Commenting is not available in this channel entry.


TOP JOBS
Search More Jobs





THE DAILY SENTINEL
734 S. Seventh St.
Grand Junction, CO 81501
970-242-5050; M-F 8:00 - 5:00
Editions
Subscribe to print edition
E-edition
Advertisers
Advertiser Tearsheet
Information

© 2016 Grand Junction Media, Inc.
By using this site you agree to the Visitor Agreement and the Privacy Policy