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