Exercise name: Pike Push Ups

Exercise description

• Step 1: The Setup

  • Start in a standard high plank position on the floor.

  • Place your hands slightly wider than shoulder-width apart.

  • Turn your hands slightly outward about 20 degrees to protect your wrists.

  • Walk your feet forward while lifting your hips high into the air.

  • Stop when your body forms an upside-down "V" shape (similar to a downward-facing dog).

  • Keep your legs as straight as possible, driving your weight onto your toes.

  Step 2: The Diagonal Descent

  • Look slightly forward between your hands rather than straight down at your toes.

  • Inhale and shift your body weight forward, allowing your shoulders to move past your wrists.

  • Bend your elbows to lower your upper body down and diagonally forward.

  • Keep your elbows tucked in at a 45-degree angle; do not let them flare out to the sides.

  • Lower yourself until the top of your head gently brushes the floor.

  • Note: At the bottom, your hands and head should form a distinct triangle/tripod shape on the floor.

  Step 3: The Press Back Up

  • Exhale and push down powerfully into the floor through the palms of your hands.

  • Push up and backward along that same diagonal line rather than pushing straight up.

  • Keep your hips locked high in the air throughout the entire movement.

  • Extend your arms completely until your head is back between your shoulders.

  • Envision your shoulders covering your ears at the peak to achieve a full range of motion

Technique that must be performed to count: Forehead or nose gently touches the floor. Must keep your elbows tucked in at a 45-degree angle; do not let them flare out to the sides.

# of repetitions before shooting: 5

Casual division modifier: Less reps

Exercise equipment needed: Exercise Mat