To perform knee push-ups, place your hands shoulder-width apart.
Recommended sets: 3
Recommended reps: 10
To perform elevated feet push-ups, place your hands shoulder-width apart. Rest your legs on a box.
Recommended sets: 3
Recommended reps: 10
To begin hanging leg raises, lean forward and grab the Swedish bar with an overhand grip.
Recommended sets: 3
Recommended reps: 10–15
From here, perform a gradual rolling movement with a rounded back.
Recommended sets: 3
Recommended reps: 5–10
To start, grab the wall bars with an overhand grip and engage your shoulders.
Recommended sets: 3
Recommended reps: 5–8 (each leg).
When performing the side lever in tuck, your torso and hips should be facing the wall bars.
Recommended sets: 3–5
Recommended reps: 10–30
To perform the inverted hang, you can kick up or climb the wall bars.
Recommended sets: 3
Recommended reps: Hold for 10–30 seconds
This exercise prepares your arms and shoulders for the plank.
Recommended sets: 3
Recommended reps: 15 repetitions with a 10-second hold.
When performing the forward push-up with a resistance band in hollow body position, place the band under your glutes.
Recommended sets: 3
Recommended reps: 15 repetitions with a 10-second hold
You can perform forward push-ups in hollow body position using dumbbells.
Recommended sets: 3
Recommended reps: 15 repetitions with a 10-second hold.
Begin the one-arm scapula push-up in a straddle push-up position.
Recommended sets: 3
Recommended reps: Hold for 10–30 seconds.
To warm up the hip joint, perform knee rotations on all fours.
Recommended sets: 2
Recommended reps: 15
To start this exercise, stand with your legs apart.
Recommended sets: 3
Recommended reps: Hold for 10–30 seconds.
To start lateral push-ups with weight, stand upright.
Recommended sets: 3
Recommended reps: 10–30
This shoulder position corresponds to the correct scapular placement for the back lever and the plank.
Recommended sets: 3
Recommended reps: 20–30 seconds
To start this exercise, lie down and lift your legs.
Recommended sets: 3
Recommended reps: 10–15
Perform this exercise to strengthen the core, focusing on the rotator muscles.
Recommended sets: 3
Recommended reps: 10–15
In the forward lean position, depress and abduct the scapulae.
Recommended sets: 3
Recommended reps: Hold for 10–30 seconds.
When performing forward leans, depress and abduct the scapulae.
Recommended sets: 3
Recommended repetitions: 6-10
Before starting this exercise, place your legs on an elevated surface at shoulder height.
Recommended sets: 3
Recommended hold time: 10–30 seconds.