Push ups / Spinal Extension


Push ups

Prep:
• Kneel down
• Separate your legs to neutral stance
• Place your hands beneath your shoulders
• Stay kneeling or extend your legs to straight
• If extended, push through your heels. If kneeling, pull your heels toward your booty
• Broaden your chest, look slightly forward.
• Bend your elbows at a back diagonal as you lower your body towards the floor
• Press away from the floor to return to starting position
• Keep your naval shrink wrapped against your spine

Modifications:
•Wrist or Shoulder injury - clients should be instructed to push up against the wall
•Knee Injury - clients should be instructed to push up against wall or double fold or double up mats

General Guidelines:  
You must declare the number of repetitions in your chosen set of push ups.  Clients should work in either a kneeling or extending position depending on which allows for the greatest range of motion.

Pregnancy Guidelines/Choreographic options:
Keep clients heads higher than their hearts.  Assume a kneeing or wall push up to achieve this.  

Pushups Prop Inclusion


Spinal Extensions

Prep: (floor)
• Lie face down
• Extend your arms and legs to straight
• Fold your arms in half and rest your forehead on top of your hands
• Draw your navel towards your spine and push your pubic bone down into the mat
• Lift your head, neck, shoulders, and legs towards the centerline of your body in unison
• Lower back down to starting position and repeat

Pregnancy Guidelines/Choreographic options:  
Avoid lying face down.  Opt for “bird/dog” or “hug a tree”

Spinal Extensions Prop Inclusion


Flip & Dip (Optional)

Prep: (floor)
• Lie face down
• Extend your arms and legs to straight
• Fold your arms in half and rest your forehead on top of your hands
• Draw your navel towards your spine and push your pubic bone down into the mat
• Lift your head, neck, shoulders, and legs towards the centerline of your body in unison
• Lower back down to starting position and repeat

Modifications:
•Wrist or Shoulder injury - clients should be instructed to assume a seated skull crusher

Pregnancy Guidelines/Choreographic options:
Clients have the option to “skull crush” if the weight becomes too much to bare in their wrists.  

Flip & Dip Prop Inclusion