Name: Playbook - Jess St John - Push
Uploaded: 2023-12-13T15:49:49.561Z
Duration: 60 min
Description: Push

- Start with your hands just outside the shoulders 
- Bend elbows back and lower chest between thumbs (think arrow shape)
- Keep core tight throughout movement
- Extend your arms and push through shoulders at the top

Push up

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground in front of your hands
- Keep elbows tucked in (don’t let them flare out to the side)
- Press yourself back up to the starting position

If this is too challenging, walk feet further away from hands to lower the hips

Pike push up

- Place your feet on an elevated surface 
- Start in a plank position
- Lower chest between thumbs and nose to the floor
- Push back up keeping the core engaged

Decline push up

Pike Push Up + Decline Push Up Superset

- Start pushing through shoulders with core engaged
- Bend elbows keeping arms over top of the bars (elbows shouldn’t flare out to the side)
- Lower shoulders toward the bar
- Once elbows hit 90° (or slightly deeper), press back up

Parallel Bar Dips

- Step onto a wall handstand with hands on parallettes - stomach should be facing the wall 
- Maintain a hollow body position 
- Keep elbows tucked in and bend them back toward the wall 
- Lower yourself as slowly as possible
- Step down

Regression: Parallette pike decline push up
- Place feet on box or bench instead of wall
- Maintain a bend at the hips instead of a hollow body position
- The rest of the movement is the same 

The more you pike (bend at the hips), the harder it will be.

Parallette Wall HSPU Negative (regression included)

- At the bottom of your push up shift your weight on to your forearms
- Keep core engaged and raise the hips slightly 
- Shift the weight back on to your hands
- Push back up

Tiger Bend Push Up

- Set up with a wide stance and one hand under the centre of your chest
- Your other arm is off the ground (can place behind back or wherever is most comfortable)
- Relax shoulder as much as possible and then push through the shoulder to raise it as high as possible 
- Do all reps on both sides and only rest after both have been completed

Single Arm Scapular Push Up

- Start in a decline plank with toes on the wall
- Take very small steps with your feet as you walk your hands toward the wall
- Keep core and glutes engaged to minimize movement of the hips
- Walk back out to a plank and come down

To regress this movement, place feet on a box instead of the wall and bend at the hips as you walk in and out

Handstand Wall Walks

- Use a large resistance band
- Loop it around the bar and place it under your hips
- Line your hips up directly under the bar
- Slowly lower yourself into a push up
- At the bottom, push up as fast as possible, this will create air time
- Squeeze the glutes and jump the legs and arms up at the same time, reaching in front and extending legs behind you
- Pull back quickly to return hands and feet to the floor
- Slowly lower down into the next push up 

Tip: Start with small movements. Just lift the hands for a few reps, then add the legs with them. Gradually get arms and legs further away from the ground as you feel comfortable.

Push

More workouts from Jess St John