Name: Playbook - Prolific Soccer - Bodyweight #8
Uploaded: 2024-04-10T13:50:38.680Z
Duration: 20 min
Description: Bodyweight #8

If you can’t do normal push-ups then you can put your knees on the floor to make the exercise a bit easier.

Push-ups

Engage your core the whole time and don’t let your back dip down or up. Keep your back straight.

Extended plank hold

While in side plank position, dip your hip to the ground and back up. That is 1 repetition.

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
Repeat with the same arm and leg

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on same leg and arm

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position