Name: Playbook - Gracie Kramer - 15 min. Push-Up Combo
Uploaded: 2022-08-29T01:18:08.842Z
Duration: 15 min
Description: 15 min. Push-Up Combo

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down
- Keep your core tight as you lower and hold for 10 seconds

Push-up Hold

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified push ups

Single Arm Push Up (R)

Single Arm Push Up (L)

- start with feet on elevated surface like a couch, box, or mat
- bring hips up to ceiling and straighten shoulders so torso is upside down
- slowly press down into inverted push up
- push back up until reps are complete

Inverted Push up

- Start in a reverse plank position with feet on floor and hands on an elevated surface
- Bring your elbows down toward the ground and keep hips flat
- Extend your arms back to straight by engaging your triceps

15 min. Push-Up Combo

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