Pushing Level 2

A1: IR sleeper weighted reps

3 x 10 reps

Option one: do this upright Keep the elbow fixed in space and allow the humerus to rotate.

Option two: side lying on the floor. Do full reps, keep the shoulder on the floor, avoid letting it lift.

B1: Down dog to forward lean plank

3 x 8-10 reps

The aim here is to always be pushing the floor away from you. Move from down dog into as much of a forward lean plank as possible.

C1: German sit > German hang

3 x 30-60 seconds.

Using rings or a bar slowly sink your hips down to create a deep stretch in the shoulders. STAY ACTIVE the whole time, pushing the hands down into the rings or bar. If this is too challenging try one round of german sit (with hands on the floor, second video) before trying again on bar or rings.

D1: Ring Push-Ups (walked forward, hands under anchor, hands and feet same height)

3 x 6-10 reps

The more angle in the body, further you walk forward the easier the progression. Squeeze glutes and try to keep a nice straight body-line throughout the set. Do not arch your way back up as much as possible. If this is way too challenging, regress to push-ups on the floor or a box (second video)

F1: Overhead pressing with dumbbell (hunting for oddness)

2-3 x approx 60s of work

Set a timer and go hunting for weakness in the shoulder. Don’t let the elbow drop lower than the height of the shoulder. Keep the shoulder directly underneath the elbow the whole time. Work until you can’t perform any more perfect form reps.

Walking lunges with weight (Overhead weight

Bear Crawl or Bear Balance (FORWARDS & BACKWARDS)

Hollow hold - leg switches - bent to straight or straight scissors