GYM: Push Up to T

Push Up to ‘T’  Start in a high plank position with a neutral spine. Keeping your elbows close to the body, lower yourself into a push up maintaining a neutral spine until your elbows are at approximately 90 degrees. Your abdominal muscles and glutes should be engaged and there should be no change in the curvature of your spine. You should be breathing so your external core muscles are anchoring your spine. Return to the starting position and rotate into a “T” position. Your shoulders and hips should remain parallel and your entire body should rotate with a neutral spine. Return to the starting position. Complete another push up and rotate to a “T” on your other side. Repeat this alternating pattern for a total of 12 repetitions. Do three rounds of this or as many as you can do while maintaining a neutral spine with no hinge at your hips. Remember: Effective core work is not done while holding your breath. You want to train your external core muscles to be the muscles supporting your spine, except in weighted overhead lifts with a non-supported spine.



Push Up to ‘T’  Start in a high plank position with a neutral spine. Keeping your elbows close to the body, lower yourself into a push up maintaining a neutral spine until your elbows are at approximately 90 degrees. Your abdominal muscles and glutes should be engaged and there should be no change in the curvature of your spine. You should be breathing so your external core muscles are anchoring your spine. Return to the starting position and rotate into a “T” position. Your shoulders and hips should remain parallel and your entire body should rotate with a neutral spine. Return to the starting position. Complete another push up and rotate to a “T” on your other side. Repeat this alternating pattern for a total of 12 repetitions. Do three rounds of this or as many as you can do while maintaining a neutral spine with no hinge at your hips. Remember: Effective core work is not done while holding your breath. You want to train your external core muscles to be the muscles supporting your spine, except in weighted overhead lifts with a non-supported spine.



Push Up to ‘T’  Start in a high plank position with a neutral spine. Keeping your elbows close to the body, lower yourself into a push up maintaining a neutral spine until your elbows are at approximately 90 degrees. Your abdominal muscles and glutes should be engaged and there should be no change in the curvature of your spine. You should be breathing so your external core muscles are anchoring your spine. Return to the starting position and rotate into a “T” position. Your shoulders and hips should remain parallel and your entire body should rotate with a neutral spine. Return to the starting position. Complete another push up and rotate to a “T” on your other side. Repeat this alternating pattern for a total of 12 repetitions. Do three rounds of this or as many as you can do while maintaining a neutral spine with no hinge at your hips. Remember: Effective core work is not done while holding your breath. You want to train your external core muscles to be the muscles supporting your spine, except in weighted overhead lifts with a non-supported spine.



QUICKREAD

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



Push Up to ‘T’

Start in a high plank position with a neutral spine. Keeping your elbows close to the body, lower yourself into a push up maintaining a neutral spine until your elbows are at approximately 90 degrees. Your abdominal muscles and glutes should be engaged and there should be no change in the curvature of your spine. You should be breathing so your external core muscles are anchoring your spine.

Return to the starting position and rotate into a “T” position. Your shoulders and hips should remain parallel and your entire body should rotate with a neutral spine.

Return to the starting position. Complete another push up and rotate to a “T” on your other side.

Repeat this alternating pattern for a total of 12 repetitions. Do three rounds of this or as many as you can do while maintaining a neutral spine with no hinge at your hips.

Remember: Effective core work is not done while holding your breath. You want to train your external core muscles to be the muscles supporting your spine, except in weighted overhead lifts with a non-supported spine.


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