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Push Up Variation | BridgeAthletic

Posted by BridgeAthletic on May 9, 2020 11:12:46 AM

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This weeks #BridgeFit variation brought to you by BridgeAthletic in collaboration with EXOS is a push up variation. Every week we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus. 

Variation 1: Push Up - Kneeling

push up - kneeling

Cue 1:On all fours, feet elevated. Hands under shoulders. Back flat, head neutral, arms extended.

Cue 2: Hinge at elbows, chest towards ground. Back flat, head neutral.

Cue 3: Push torso to starting position. Back flat, head neutral. Repeat for prescribed reps.

Variation 2: Push Up - Narrow Hand Position

Push Up - Narrow Hand Position

Cue 1: Hands directly below shoulders. Back flat, head neutral.

Cue 2: Hinge at elbows, chest towards ground. Chest directly above hands. Back flat, head neutral.

Cue 3: Push torso to starting position. Back flat, head neutral. Repeat for prescribed reps.

Variation 3: Push Up - Knee to Elbow

Push Up - Knee to Elbow

Cue 1: Push-up position. Hands slightly outside shoulder width. Back flat, head neutral.

Cue 2: Hinge at elbows, chest towards floor. Bring one knee to elbow. Head neutral.

Cue 3: Push torso to starting position. Repeat opposite leg. Repeat alternating legs.

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Topics: Coaching Tips, Training Tips