The push-up with inside reach of the leg is a precursor movement for more advanced exercises that require strength as well as rotation in the bottom of the push-up position.Cues: Reach the leg underneath and across the body and lower into a push-up Touch the chest to...

The push-up with inside reach and hand swipe is a variant on the push-up that develops rotational capacity through the body. It is a precursor for more advanced animalistic style movements. Cues: Reach the leg underneath and across the body as you lower into your...

The no push-up burpee is a variation on the burpee that reduces the requirement on the upper body.Cues: Keep the elbows locked and shoulders strong when kicking back Kick back such that the hips are aligned between the feet and shoulders Mistakes: Sagging shoulders...

The no push-up burpee double kick back is a burpee variation that reduces the work requirement of the upper body, but increases the work on the abs and hip flexors.Cues: Keep arms locks and core tight when you kick back Kick back such that hips are in line between...

The burpee with two push ups is a burpee variation that doubles the amount of work done by the upper bodyCues: Place hands on ground and kick back into a push-up position Perform two full push-ups Jump the feet back to the hands and jump and clap above your head...

The Burpee is a basic conditioning exercise that involves a hinge at the hips and a push-up. It is a simple and effective way to condition muscles and aerobic capacity. Cues: Place hands on ground and kick back into a push-up position Do a push-up Jump feet back to...

Cues: Kick all the way back so your hips are in line between your hands and feet Do a full range of motion push-up Mistakes: Not kicking all the way back Only kicking back once Not doing a full push-up

0Horse stance + sumo GM is a hip mobility exercise. It combines active straddle with hip flexion to open the hips and lengthen the posterior chain.   Cues: Heel to toe four times to acquire foot position for horse stance Keep feet pointing forward unless there is...

Cues: Secure handstand balance first Straddle wide without altering shoulder position Posterior tilt the pelvis and externally rotate the femurs actively to maintain tension in the straddle  Maintain locked knees and actively pointed toes throughout the set Mistakes:...

Cues: Secure handstand balance first Straddle wide without altering shoulder position Posterior tilt the pelvis and externally rotate the femurs actively to maintain tension in the straddle  Maintain locked knees and actively pointed toes throughout the set Mistakes:...

Cues: Set up with hands roughly halfway between wall and target Shift forward then lower down towards target Push straight up first, then move back into alignment as you complete the press Elbows stay inside Turning hands out slightly can help with keeping elbows in...

Cues: Set up with tops of feet on box/support Hips should stack above hands and shoulders in top position A taller box can help if you have limited flexibility, but sufficient strength Shift forward first then down towards target Push straight up then drive shoulders...

Cues: Lift one leg and lock the knee and point the toe Secure balance then lower under control into bottom of squat on one leg Keep non-squatting leg rigid as you stand Reaching forward with arms will help with balance Mistakes: Bending non-squatting leg Allowing...

Cues: Maintain protraction and depress of scaps throughout push-up Touch the nose to the floor Keep elbows close to body Keep hips in line between feet and head Mistakes: Allowing scaps to come together into retraction Touching the chest to the floor Flaring elbows...

Cues: Pike as high as your flexibility allows Actively compress thighs to torso Shift weight forward then down towards target Elbows stay inside Turning hands out slightly can help with keeping elbows in Keep core hollow throughout range of motion Mistakes: Flaring...

Cues: Create vertical alignment from hands through shoulders, hips and feet first Reach tall and out with one foot and strongly engage the core to shift weight more into hands Reach only as far as necessary and do the rest of the work with your body positioning...

Cues: Secure handstand alignment against wall Allow shoulders to drift forward to close the shoulder and slide the feet down the wall When you slide far enough the feet will naturally float off the wall It can be helpful to hang out in this planched forward position...

Cues: Stack hands, shoulders, hips into vertical alignment Keeping pelvis neutral, slightly bend the knees towards the wall Work to keep ribs flat and lumbar spine neutral Mistakes: Allowing the butt to go past the shoulders and out of alignment Anterior tilting of...

Cues: Lower to 1-2" from ground and hold Keep body in a straight line from shoulders through hips into feet Mistakes: Holding too high Resting legs, or any part of the body on ground Bending through the back Piking the hips up Bending the knees

Cues: Body should be held straight and rigid Lower chest to supporting surface keeping humerus around 45 degrees from body Lock elbows and protract shoulders at top Use a surface you can perform the eccentric and concentric effectively Mistakes: Hips piking back...