- Great exercise to teach co-contraction of the core/hip/shoulder girdle musculature, to 'push' while dynamically stabilising the gleno-humeral joint (shoulder).
- Integrated movement for 'functional' and 'practical' pushing strength.
- Lie prone on the ground, hands are slightly wider than shoulder width and spine angles are ‘neutral’.
- Place one hand on a medicine ball and one hand on the ground.
- Activate core with a drawing-in and pelvic floor contraction.
- With your arms extended and knees on the ground, bend the knees at 90° and elevate the lower leg.
- Perform a push-up.
- As you return to arm extension, roll the medicine ball across the floor to the other arm.
- Place hand on medicine ball and do a push-up.
- AVOID letting your back sag by keeping the core engaged and activating the glutes and lats (by keeping the shoulder blades down and together).