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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