July 14, 2020

I’m sorry, I don’t know what came over me, I just developed this unreasonable hatred of triceps, they offend me and shall be punished. Viv said it was OK so really it’s all her fault.
*Scaled 9×3 Pushups

A. Set a timer for 30 second intervals, every time it beeps you’ll do 5 plyo pushups, there’s been a little confusion over the plyo pushup, it is not coming to the top of a push up and then rapidly bending your arms so that your hands come up off of the floor. The plyo pushup is a way of developing power, your hands should come off the floor as a result of the tremendous speed you demonstrate coming up out of the pushup. If you’re struggling to get off the ground, be honest with yourself here, you can come to your knees or raise your hands up on books, chairs, a table, whatever allows you to get some air. 9 sets of 5, 4.5 minutes, how bad can it be?

B. The first of your Supersets, 3 sets of 10 Sphinx pushups and 10 V-ups. The Sphinx pushup can be performed on the knee or on a raised surface if you’re struggling, remember if you struggle in the first round it’s only going to get harder. The V-ups can be scaled to tuck crunches, this is all so easy, you’ll probably feel great after this.

C. 8 Gymnastic pushups, try to hold that hollow, push up through between the shoulder blades, shoulders in front of the wrists, squeeze the quads, bum and abs. Hold that tension all the way through. If you find pushups easier then this is the ideal way to test yourself, the gymnastic pushup requires so much tension and body awareness, so much thought and consideration that doing it properly will make you better at literally everything, everything. Your 20 seconds frogstand starts from when you are fully supported and balanced, if you struggle you can squeeze your knees together to stabilise or you can toe spot and alternate toes to try to feel for your balance. If you find this too easy you can try to lift your hips higher and bring your knees together in to a tuck planche.

D. Pseudeo planche pushups are the best thing in the world, what other exercise works the guns and pecs at the same time? This is a tricky movement, ideally your hands will be by your waist, but anything below the ribcage is acceptable, the movement can be done on the knees to make it achievable, the raised hands may be a little tricky unless you own a set of paralettes. Inverse rows should be fine, by now you should ahve somewhere you can do these, either using a knotted towel in a door, under a hefty dining room table, between 2 chairs with a broomstick, if you’re struggling for ideas contact 1 of the coaches, we’re full of cleverness, brains leaking everywhere, we will do our best to help.

E. Who doesn’t love an Archer pushup? I just want all the pec and deltoid pump in the world, and at this point your legs will be super light as all the blood in your body is not in your arms and chest. It’s only 5 per side so that’s a relief, situps as well, how nice is that? With the Archer pushups I’d just like you to be extra aware of your traps, try to keep your should blades pulled back and down, take your time with the movement and if you’re struggling don’t come down to full depth, by which I mean you don’t have to touch your chest to the floor, just this once mind.