Push it and off set it !!! 30/10 as hard as you can go for 30 seconds rest 10! If you need to rest 30 as a beginner go ahead ! Complete 1-3 times through Mat, water , wrist wrap possible, some type of medicine ball, bosu, stepper, yoga block or kettle to off set feet or hands. Shoot for 6-12 inches from ground on that raised surface . Move of the week The Archer Push-Up is perfect for creating a variation that places the majority of the body’s weight on one side. The Archer allows you to take a higher percentage of your own bodyweight, with one arm, but also still allows the other arm to assist (slightly). Since the straight arm is extended and at a “mechanical disadvantage”, it can add just enough help while you are conditioning. Eventually you will no longer need the other arms assistance. This exercise is also incredible for shoulder stability and strength. Both arms are playing an important roll and both of their connecting shoulder blades must create a solid connection with the torso as well as the entire body. Benefits for the Trunk Keep your body tense and your center of gravity even! Due to the off placement of the body’s center of gravity, the Archer Push-Up creates a rotational load that the trunk muscles have to control. This is exactly why it is so important to keep the entire body tense and connected with itself. The full SIngle arm push up has an incredible amount of counter rotation that has to be managed by the internal and external obliques, rectus, transverses, and the deep spinal stabilizers. Variations and Regressions You can modify the Archer Push-Up with variations and regressions, as we demonstrated in the video tutorial below. youtu.be/dyDBGkJWgZE Easiest start all fours in modified position and work from there ;) Want to see even more fun variations ! youtube/watch?v=Xunjp-ZdgiA&sns=em 1) off set push ups 2) off set squat right 3) off set squat left 4) archers right or std off set push up 5) off set squat right 6) off set squat left 7) archer left or stand off set push up 8) Bulgarian split squat right 9) Bulgarian split squat left 10) left to right push ups on the ground or off the wall!
Posted on: Thu, 07 Aug 2014 01:26:29 +0000
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