Exercise name: Plyo Push Ups

Exercise description

• Setup: Get into a high plank position with your hands slightly wider than shoulder-width apart. Keep your feet hip-width or together.

• Brace: Tighten your core (abs) and squeeze your glutes so your body forms a straight line from your head to your heels.

• Lower: Bend your elbows to lower your chest toward the floor in a controlled, standard push-up motion until your upper arms are parallel or your chest touches the ground.

• Explode: Drive your palms hard into the floor and push upward with maximum force so your hands completely leave the ground.

• Clap (Optional): If you have enough airtime, quickly clap your hands together before returning them to catch your weight.

• Land: Land softly back on the floor with "soft" (slightly bent) elbows to absorb the impact safely, and immediately flow into your next repetition.

Technique that must be performed to count: Hands must leave the ground on the upward drive of the push up.

# of repetitions before shooting: 10

Casual division modifier: Less reps

Exercise equipment needed: Exercise Mat