Monday, January 20, 2014

"I Can't Do Pushups" Week 2


For Week 2 of our “I Can’t Do Pushups” workout, we’re increasing the number of negative reps and adding some time to your planks. Don’t go too fast and remember to focus on your form. Soon you’ll be ready for full-body position pushups!

Workout: 

Week Two
·         Day 8: OFF – Go for a walk!
·         Day 9:
o   Conduct 5 repetitions of 5 second negatives on your knees
o   Hold the plank position for 10 seconds (5 times – take a 30 second break in between your plank holds)
·         Day 10: OFF
·         Day 11:
o   Conduct 5 repetitions of 5 second negatives on your knees
o   Hold the plank position for 10 seconds (5 times – take a 30 second break in between your plank holds)
·         Day 12: OFF
·         Day 13:
o   Conduct 5 repetitions of 5 second negatives on your knees
o   Hold the plank position for 10 seconds (5 times – take a 30 second break in between your plank holds)
·         Day 14: OFF

Movement Descriptions:

Negative Pushup: Start from your knees in the plank position and slowly lower your body until your chest touches the floor - make sure to maintain control.  Eventually, you will move to a full body position (legs extended).  The point of the negative is to focus on the down movement, not the push phase.  Once your chest touches the floor the movement is complete and you can return to the starting position.

Plank Position:  Place hands slightly wider than shoulder width apart with arms extended.  You can either start on your knees or with legs extended.  The feet can be together or as much as shoulder width apart.  Make sure your body maintains a straight line from ears to toes (or knees) with no sagging or bending.  Keep your head in a neutral position looking down.

Equipment:

  • Perfect Pushup (optional)

Make sure to practice good form and safe technique. These exercises can be challenging (and sometimes dangerous), especially if performed without proper pre-exercise evaluation and thorough understanding of the drills. As always, consult with a physician before beginning this or any exercise program.

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