This is a great progression from a regular pushup and is applicable to almost all training environments. Adding unilateral and instability components to the pushup movement emphasizes shoulder and core stability more than a regular pushup does. Note - this is a progression from the regular pushup, so do not attempt this without having mastered the pushup (and at least the kneeling version of this exercise).
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Farmer Walks is an under-utilized exercise is almost all sports. This is a great exercise for scapula depression and shoulder stability, and not to mention forearm and grip strength.
Farmers Walks
This week's Building blocks features a plate-themed workout - 5 exercises using a variety of plates to perform the workout. Today we will start out by examining the Stability Ball Raise + Plate Shoulder Extension.
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Moving back to the Back Squat, the emphasis is now on power development. Using bands on either side of the bar adds resistance to both the concentric and eccentric segments of the squat eliciting different physiological responses with each segment.
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The Barbell Overhead Squat is a good change from the Back- and Front Squats emphasizing mobility, stability and coordination. This version of the squat targets thoracic, ankle and hip mobility, while strengthening your shoulders and midsection. It won't have as much of a leg strengthening component as the previous two versions of the squat, but it will help improve your mobility, stability and flexibility for your other squat movements, as well as improve your shoulder stability and mobility for your Snatches.