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Datę_ Name.

Advanced Push-Up

5:<

Starting Position: Assume standard push-up position on toes and place hands on top of bali in linę with shoulders. Maintain optimal posturę and balance.

Movement/Exercise: Controlling bali, bend arms and lower trunk as far as possible without losing balance. Straighten arms and return to starting position. Repeat.

CAUTION: STAY WfTHIN PAIN-FREE RANGĘ. KEEP NECK IN OPTIMAL POSITION

Breathing: Inhale while lowering, exhale while pressing up. Modification: Perform with bent knees on floor. Progression: Increase speed of repetitions.

Hołd Seconds

Repoat_Times

Do_Timos/day

Purpose/ Goal:_

Comments: Feel the tightening of spinał extensor, flexor and shoulder girdle muscles. The bali provides an unstable base of support which significantly increases the dif/iculty of a push up.

Prone Walk-Out

5:5

Starting Position: Kneel behind bali. Lie trunk over bali and place hands on floor under shoulders.

Movement/Exercise: Walk out on hands letting the bali roli down body. Walk out as far as strength/balance allows and return to starting position. Keep spine in optimal posturę by tightening abdominals and buttocks.

CAUTION: DO NOTLETLOWER BACKSAG OR BEND ATHIPS. KEEPFACE PARALLEL TO THE FLOOR. TRY TO PERFORM EXERCISE ON PADDED SURFACE SUCH AS CARPET, MATS OR BOTH.

Breathing: Breathe comfortably. Do not hołd breath.

Modification:

1. Have someone assist by lightly touching legs for balance.

2. Walk out on fisted hands if stress is too great on wrists.

Progression:

1. Gently rock forward and backward.

2. When at end position, balance and lift up one leg.

3. Write the alphabet with foot of lifted leg.

Hołd_Seconds / Repeat_Times / Do_Times/day

Purpose/ Goal:.

Comments: This exercise is a weight bearing kinelic chain for the arms and shoulders. Notice that the farther one walks out on the bali the exercise becomes morę strenuous on the upper body and trunk as they adjust to keep the body balanced as the lever arm increases.

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