Plyo Push-up Shuffle (on knees and Bosu)


Utility: Plyometric
Mechanics: Compound
Force: Push
Function: Forward Push
Intensity: Medium



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 of floor, facing downward with hips straight and arms extended.


Lower body until slight stretch is felt in shoulder or chest. Immediately push body up rapidly. As right arm straightens, forcefully 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.


Keep hips and waist straight. As with any plyometric, ensure solid strength foundation is first achieved. Joints, particularly shoulders should be free of biomechanical deficiencies:


Begin by practicing shuffling from side to side and performing push-ups on knees with one hand on Bosu ball. Also consider intermediate alternatives:


Once this movement is mastered, try performing exercise with legs straight on forefeet or more challenging plyo push-up variations.

Force (Articulation)



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