Long Swim Pushup- 10x
Long Swim Pushup- Lie on your stomach with your legs extended and your elbows bent. Your hands should be at your armpits. Keeping your lower body relaxed, lift your hands and reach up overhead. From there, sweep your arms out to the side as if you were swimming. Bring the hands back to the ground, just outside your armpit to set up for your pushup. Dig your toes into the ground, brace your body and push the floor away to straighten your arms. Try to lift your entire body in one solid plank rather than letting your body “snake”up. If this is too challenging, start with a modified pushup on your knees. You can always take it to just one knee as you progress to a full pushup. Lower with control. Perform the entire sequence again for a total of 10 reps.
Prone-T- Lie on your stomach with your legs straight and your arms extended out to the side at shoulder height. Position your hands so that your palms are facing forward and your thumbs are pointing up. Keep your spine neutral, lifting your head just enough so that it isn’t pressed into the floor. I like to roll up a small towel and rest my forehead on it. Engage the muscles of your upper back and posterior shoulders to lift your arms up off the ground. Lift and lower with control. Try not to jerk your arms or use momentum. Complete 20-30 pulses.
Surfer Burpees- Begin standing. Crouch down and plant your hands on the ground near your feet. Jump your feet out into a plank. Immediately jump your feet back up towards your hands. Drop your hips and lift your hands off the ground. Bring your torso up and pause for a moment in a low athletic (“surfer”) stance. Repeat.