Name: Playbook - Matthew Noszka - Bodyweight Push
Uploaded: 2021-06-15T13:46:08.579Z
Duration: 45 min
Description: Bodyweight Push

Workouts:

- Bodyweight Step Ups
- Bodyweight Lunges
- Inverted Skull crushers 
- Incline side to side push up
- Incline PUSH up with single arm raise 
- Inverted Shoulder Press

- Stand erect with your feet hip-width apart, chest out, and shoulders back, maintaining the natural curvature of your spine. Your knees should be unlocked and your hand on your hips. This is your starting position.
- Take a moderate-length step forward with one foot, descending to a point in which your rear knee approaches the floor without touching, maintaining your body's upright posture. Your front knee should bend about 90 degrees, but for knee health it should not be forward of the vertical plane that extends straight up from your toes. If so, take a slightly longer step.
- From the bottom position, push back up from your forward foot, bringing it back beside the other.
- Repeat on the opposite side for the required number of repetitions.

Bodyweight Lunges

- Stand up straight, place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
- Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
- Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

Bodyweight Step Ups

- To do bodyweight skull crushers, you are going to need a knee to waist-high platform on which to place your hands. You can use a workout bench, a sturdy chair, or a box. Make sure that, whatever you use, it won’t move while you are exercising. 
- If your platform slides away from you, you could fall and land flat on your face. 

Note: the higher the platform, the easier this exercise is.

Inverted Skull crusher

- using a elevated ledge or bench, Assume a push-up position with your body straight, supported by your extended arms. Your hands should be outside of shoulder width. This will be your starting position.
- Initiate the movement by flexing the elbows and leaning to one side, lowering your torso to the ground.
- Return to the starting position by extending your elbows, pushing yourself back to center.
- On the next repetition lower yourself to the other side, again returning to the starting position after the rep is complete. Continue alternating until the set is finished.

Incline Side to Side Push Up

- Place hands on edge of bench or platform, slightly wider than shoulder width.
- Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body
-  Keeping body straight, lower chest to edge of box or platform by bending arms. As you come up from push-up raise left arm, then on the next come up raise right arm and repeat

Incline push up with single arm raise

- In a push-up position, place your feet on an exercise bench or box behind you and your hands on the floor in front of you. Straighten your legs, driving your hips into the air while bending them at 90 degrees so your head points toward the floor. Your arms should be fully extended with elbows locked. This is your starting position.
- Without changing your body posture, bend your elbows 90 degrees, lowering your body until your head nearly touches the floor. Keep the 90-degree angle at your hips. Hold and push back up into starting position.

Inverted shoulder press

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