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Push Ups for Conditioning

Push-Ups
 
Primary Muscles Used:  Pectorals, Anterior Deltoid, Triceps.
Secondary Muscles Used (Stabilizers):  Abdominals, Quadriceps.
Movements Similar to Push-Ups:  Chest Pass, Bench Press.
Three Planes:  Regular, Incline, Decline
 
Regular.
Incline.
Decline.
One leg up, alternate legs.
Speed, 10 reps-10 sets.
Blue block incline.
Blue block decline.
Blue block one leg up, alternate.
Blue block incline one leg up, alternate.
Blue block decline one leg up, alternate.
60 second max rep.
Hop-ups, in place, moving forward, moving backward, moving left and right.
Unstable with one hand on blue block and one hand on floor.
Unstable with one hand on medicine ball and one hand on floor.
Isometric hold in upward position, 3 inches lower and 1 inch off the floor.
Plyometric explosive clapping.
Plyometric explosive using blue block up and down.
Plyometric explosive using blue block moving left and right.
Plyometric explosive using blue block moving left and right cross country.
Head to head team.
Marine style 1-10 cumulative with salutes between.
Declining counting from 20-1 cumulative.
Standing wall.
Slap High-five alternating with partner head to head.
The “Z” while crossing left hand to right shoulder and right hand to left shoulder.
Resistive- 30 second hold, 30 second partner pushes on back.
Circle of death- 7 push ups counting by one holding and waiting for your turn.

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