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Archer Push-up

Archer Push-up

Start with locked elbows and protracted shoulders, touch chest keeping one arm straight, return to start position to finish Cues: Squeeze glutes and brace abs the entire duration of the set Maintain tension and move smoothly as you lower and return to start Switch...

Spider Push-up

Spider Push-up

Start with locked elbows and protracted shoulders, bring knee up to elbow keeping foot off ground as you descend, return to traditional push-up position as you come up. Cues: Stay level and move leg to outside without twisting your body Lift the leg all the way to the...

Diamond Push-up

Diamond Push-up

Start with locked elbows and protracted shoulders, touch forefinger and thumbs together, descend to touch chest and return to start position keeping body in line from head to feet. Cues: Squeeze glutes and brace abs the entire duration of the set Allow shoulder blades...

Spider Crawl

Spider Crawl

Start in a push-up position and take a step forward with your hand. As you do so bring your opposite leg up to your behind arm on the outside as you lower into a push-up. Repeat this pattern on the opposite side and for the desired reps. Cues: Stay level and move leg...

The False Grip

The False Grip

The false grip is essential for ring work and skills like the muscle up. Cues: Place pisiform over inside rim of ring Fold hand around ring and grip tightly Slowly load weight into grip to test security Errors: Gripping deep in palm instead of with ring under pisiform...

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