4-Week Strength Program 101 • 23s
A. Bodyweight. Holding hands on hips, or reaching out in front of you like in the good morning demo
B. With weights. You can hold onto 1 weight in hand of opposite leg working (the flat foot) or hold onto two weights
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Can be done either:
A. On a workout bench. Note - if your feet can't stay flat on the ground when lying all the way back you CAN come onto the toes. However a flat foot is better. If you have access you can try putting plates to help bring the floor to you.
B. From the floor - A slightly less in...
Dumbbell Plank Push
A. From an all fours/quadruped position
B. High plank position on knees
C. High plank position on toes
A. Elevated surface. Note - the higher up the surface = decrease in intensity. If you want to increase intensity take it to a surface closer to the ground. If you want to decrease the intensity take it to a higher surface (the highest surface being a wall)
B. If elevated push-ups become...