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 arm – beyond it if you have the flexibility to do so
  • Switch sides each rep, or complete all of one side first

Scale: 

  • Allow foot to rest on ground as you descend
  • Rest knee on top of elbow as you descend

Errors:

  • Twisting body to help lift leg further
  • Abbreviating ROM

Dumbbell Cuban Rotation

The dumbbell cuban rotation is a shoulder prehab exercise that strengthens the rotator cuff as well as develops...

Russian Dip – Transition

Russian Dip – Transition

The russian dip is an exercise to strengthen internal rotation of the shoulders. It directly translates to the...

Push-up

Push-up

How you do a push-up is a good measure of how you approach your training in general. A full range of motion push-up...

Eccentrics to Reduce Pain

Eccentrics to Reduce Pain

When training for almost anything, you are likely to experience sore joints. Repetitive stress, muscle imbalances,...

Share This