Kneeling Plyo Push-up (feet against wall)

Classification

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

Instructions

Preparation

Kneel on floor with knees on padded surface and feet against floor board or stationary vertical object. With hips straight, position hands under shoulders with arms straight.

Execution

Bend arm and lower chest near floor. Immediately reverse direction by throwing body upward by quickly extending arm so hands leaves floor. Catch body and land with hands on floor in original starting position. Repeat.

Comments

Keep feet against floor and knees on padded surface. Also keep hips straight throughout movement; upper thighs should be kept inline with torso. Exercise can be performed without feet against floor board.

Easier

Begin with conditioning period of easier exercises.

• Push-up
• Weighted Push-up
• Incline Plyo Push-up

Harder

Once this movement is mastered, try more challenging plyo push-up variations.

• Depth Push-up on knees
• Clap Push-up
• Depth Push-up

Force (Articulation)

Dynamic

• Shoulder
  • Transverse Flexion / Flexion
• Scapula & Clavicle
  • Protraction
• Elbow
  • Extension
• Wrist
  • Flexion

Static

• Spine (Thoracic, Lumbar)
  • Flexion