Push
Quad Push
Hands are shoulder-width apart - Stacked under shoulders
Knees are hip-width apart - Stacked under hips
Spread your fingers. Each finger has a job to do, so get to gripping that ground.
Engage your core (pelvic floor to the midline)
Separate the shoulder blades by “avoiding the fire poker coming at your center chest”
Engage the lats by “squeezing the block between your elbows”
Keep a micro-bend in the elbows at all times
Single Leg Quad Rock
Hands are shoulder-width apart - Stacked under shoulders
The main knee is hip-width apart - Stacked under the hip. Extend the other leg until you feel a slight stretch.
Keep the extended leg straight
Spread your fingers. Each finger has a job to do, so get to gripping that ground.
Engage your core (pelvic floor to the midline)
Separate the shoulder blades by “avoiding the fire poker coming at your center chest”
Engage the lats by “squeezing the block between your elbows”
Keep a micro-bend in the elbows at all times
Rock back and forth keeping all cues engaged
Down Dog Press
Hands are shoulder-width apart
The wider your stance, the easier it is on your hamstrings
Spread your fingers. Each finger has a job to do, so get to gripping that ground.
Assume your typical Down Dog posture, you can achieve this by touching your toes and walking out with your hands a few steps
If this position proves to be too difficult, find something to raise your hands up on until you achieve the position
Engage your core (pelvic floor to the midline)
Engage the lats by attempting to crush your head. Pull the elbows together.
Come up onto the balls of both feet
SLIGHTLY bend your elbow toward your knees to engage lats further
