Alternating Plyo Push-up (on knees and Bosu)

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Instructions Preparation Kneel on mat facing Bosu with convex surface positioned upward. With knees on floor or mat, place left hand on top of Bosu and right hand on floor slightly wider than shoulder width away. Position upper body off off floor, facing downward with hips straight and arms extended. Execution Lower body until slight stretch is felt in shoulder or chest. Immediately push body up rapidly. As right arm straightens forcefuly push body upward and to opposite side of Bosu. Land right hand on top of Bosu and left hand on floor slightly wider than shoulder width. Immediately repeat movement alternating between sides. Comments Keep hips and waist straight. As with any plyometric, insure solid strength foundation is first achieved. Joints, particularly shoulders should be free of biomechanical deficiencies: Infraspinatus Weakness Abdominal Weakness Shoulder Transverse Extension Inflexibility Protracted Shoulder Girdle Easier Begin by practicing shuffling from side to side and performing push-ups on knees with one hand on Bosa ball. Also consider intermediate alternatives: Shoulder Tap Push-up One Arm Plyo Push-up on Medicine Ball Harder Once this movement is mastered, try performing exercise with legs straight on forefeet or more challenging plyo push-up variations. Clap Push-up Depth Push-up

Classification  Utility: Plyometric  Mechanics: Compound  Force: Push Force (Articulation) Dynamic Shoulder Transverse Flexion / Flexion Scapula & Clavicle Protraction Elbow Extension Wrist Flexion Static Spine (Thoracic, Lumbar) Flexion