Pushing 1 (Foundations)

A1: IR sleeper stretch

1-2 x 90s work (each side)

Go hunting for a sensation of stretch deep in the shoulder capsule. The deeper the better. Be gentle and don’t push too hard - it only take a little pressure down to get the stretch. Try to avoid lifting the shoulder to get the hand to the floor.

B1: Scap pushups > Scapular rolls in front support

2-3 x 10 reps

Lock elbows, tuck hips and use the scapulars only. Try to maximally push tall on each rep. If this is too challenging regress the movement and do it standing with hands in front of you. To make this more challenging roll the scapulars!

C1: Pec Stretch (floor or wall with iso)

1-2 x 60-90 seconds

Go hunting to find this in the pecs and the biceps. Start with hands slightly above shoulder height and then twist. If you feel discomfort in your elbow bend it just a little bit.

D1: M Stretch or extension

1-2 x 60-90s each side

Go hunting for a nice deep stretch in the front of the shoulders. The closer the hands are together the deeper the stretch. If this is easy and you want more intensity straighten the arms and shift the hips forward.

E1: Push-Ups (elevated, flat to block, elevated on blocks (full range))

Easy: Bench Medium: Flat Difficult: hands on blocks To start, tuck your hips, squeeze glutes and protract the shoulders. Flex at the elbows and get chest as low as possible. Push back tall with glutes still squeezed and maintaining a nice straight body line. Do everything you can to not arch on the way up. If you’re stuck between progressions do a few of the more difficult version, then make it easier and get the remaining reps with an easier version.

F1: Swing-set to L-sit

2-3 x 10-15 reps

Use blocks if you have them. Push the hips nice and tall, squeeze glutes and allow the head to sink back. As you bring hips down try to push the ground away with the shoulders to allow the bum to travel as far between the hands as possible.

Walking lunges with weight (forward lunges with weight)

Ideally walking but if there is no space perform regular lunges. Perform all reps on one side, then repeat on the other side.

Bear Crawl or Bear Balance (SIDE TO SIDE)

Hollow Hold