duck walk

How To Do A Duck Walk

What it works:

Legs and Hips

Why do it:

Increases strength in the legs and hips; improves mobility in the hips and ankles; great for conditioning.

Key Points to Remember:

  • Squat all the way down so that your thighs are on your calves
  • As you take a step forward one leg the other leg is lowering its knee to the ground
  • Keep your torso upright as you are doing the duck walk

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gator walk

How To Do A Gator Walk

What it works:

Arms and Core

Why do it:

Increases strength in the arms and core; great for conditioning.

Key Points to Remember:

  • Keep low to the ground your body should be hovering over it
  • Make small steps with your hands as you use your feet to help move you forward
  • You can forward or backward when going backward push the ground away with your hands

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crab walk

How To Do A Crab Walk

What it works:

Triceps and Core

Why do it:

Increases strength in the triceps and core; improves mobility in the wrists and shoulders; great for conditioning.

Key Points to Remember:

  • When you crab forward reach with your feet and push the ground away with your hands
  • When you crab backward push the ground away with your feet and reach back with your hands
  • Keep your hips ups and don’t let them touch the ground

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jowett push ups

How To Do Jowett Push Ups

What it works:

Chest, Arms, and Core

Why do it:

Increases strength in the chest and core; improves stamina.

Key Points to Remember:

  • Find 4 chairs or some objects of equal height, you will place a hand and foot on each object
  • Since you are up off the ground you are able to go deeper than normal
  • Space the chairs out so that you are in a straight line when doing the push-ups

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push up with knee to elbow twist

How To Do A Push Up With Knee to Elbow Twist

What it works:

Chest, Arms, and Core

Why do it:

Increases strength in the chest and core; improves mobility in the hips and back; increases stamina.

Key Points to Remember:

  • After the push up bring your knee up to your chest and twist it to your opposite elbow
  • Round your back when you bring your knee up, it will allow you to get it closer to your body and elbow
  • If you can touch your elbow with your knee great if not try and get it as close as possible

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finger tip push ups

How To Do Finger Tip Push Ups

What it works:

Chest, Wrists, and Core

Why do it:

Increases strength in the chest and wrists; increases stamina.

Key Points to Remember:

  • Spread your fingers apart and press them into the ground
  • Keep your fingers fully extended don’t allow the joints in the fingers to bend
  • Go slow and keep tension throughout your body this is not a fast movement

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clapping push ups

How To Do Clapping Push Ups

What it works:

Chest, Wrists, and Core

Why do it:

Increases power in the chest and arms; improves wrist strength; increases stamina.

Key Points to Remember:

  • Keep your hand’s shoulder-width apart and close to your stomach, keep a wide stance with your feet
  • Bend your arms just enough so that you can launch yourself into the air
  • Once in the air claps your hands and then return your hands back to the same position on the ground

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power push ups

How To Do Power Push Ups

What it works:

Chest, Wrists, and Core

Why do it:

Increases power in the chest and arms; improves wrist strength; increases stamina.

Key Points to Remember:

  • Keep hands shoulder-width apart and closer to your stomach, keep a wide stance with your feet
  • You don’t need to lower all the way to the ground you just need enough bend in the arms to propel you up
  • Don’t worry about how high you go you are just trying to get space between you and the ground

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offload push ups

How To Do Offload Push Ups

What it works:

Chest, Triceps, and Core

Why do it:

Increases strength in the chest, arms, and core; great for conditioning.

Key Points to Remember:

  • Place one on a ball, kettlebell, or any object.  Place the other hand on the floor
  • Lower down keeping most of your weight on the arm that is placed on the object
  • You can do one side then the other or you can alternate sides and even add in some plyometrics

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pick up push up

How To Do A Pick Up Push Up

What it works:

Chest, Triceps, and Core

Why do it:

Increases strength in the chest, arms, and core; improves stamina.

Key Points to Remember:

  • Drop one elbow at a time to the ground, then pick up your elbow and place your hand on the ground
  • Once both arms are straightened out go into a push-up
  • Alternate sides on which elbow you come down with and which hand you plant on the ground

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