1. Gladiator Get-Up
- Start in the supine position
- Raise your right arm
- Bend your right leg
- Left-arm, flat on the ground at a 45-degree angle from the body
- Left leg straight on the ground
- Begin by, engaging your abdomen muscles and raising yourself off the ground and bracing yourself on your left forearm
- Next, push yourself up by using your left arm
- the left leg is straight and your right leg is on the ground at a 90-degree angle
- While your right arm is still extended in the air and you’re balancing on your left arm
- Bring your right leg and stack it on your left leg
- Raise your right leg to a split position pushing through your heels
- Hold for 3 sec.
- Reverse the movement going down
2. Step-Through Push-Ups to Reverse Plank
- Starting in the push-up position
- engage your core and walk through to the other side
- Proceed past the crouch position.
- Finish in an upside-down push-up.
- Tighten glutes, keep a neutral neck, and look up to the sky.
- Try not to let anything but your feet touch the ground.
- Reverse the movement slowly backward through your arms and finish in the push-up position.
- Try to keep your hands on the ground but if they do come up that’s
3. Spider-man Push-Up
- From the push – up position
- On the way down raise one knee to below the elbow
- Push up and alternate leg
- Maintain a tight neutral position throughout the movement