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🖐🏽⬆️PROGRESSING TO A PLYOMETRIC PUSHUP⬆️🤚🏽: When doing a full pushup (four points of contact are feet and hands), you are lifting approximately 60% of your body weight. . As hard as that may already be, you’ll be absorbing 3-7x that weight when performing a plyometric pushup! Can you imagine the toll your muscles and joints are taking? Furthermore, can you imagine the potential for injury if your body is not properly trained or conditioned for that exercise? . There are a lot of creative and innovative exercises out there, but without the proper foundation, the probability for injuries and imbalances skyrocket! Think about it in terms of a building. Would you invest millions of dollars on poor foundation (*ahem* SF’s Millennium Tower)? Then why rush the process on your own body? Begin and MASTER the basics first. Be consistent. Then, patiently progress. • • • • Here’s how I program in progressing into a plyometric pushup: Do not progress until you are able to perform 2-3 sets of 8-10 repetitions with proper technique: . - Elevated Pushups . - Banded Pushups . - Regular Pushups . - Elevated Plyometric Pushups . - Banded Plyometric Pushups . - Plyometric/Clap Pushups . *Keep elbows approximately 30-45 degrees away from ribcage *Hips, spine, & head must be level with one another *Keep core engaged all throughout . . . . #plyometrics #plyo #explosivetraining #highintensity #plyoboxworkout #strengthcoach #strengthandconditioningcoach #conditioningtraining #pushups #plyopushups #plyopushup #gainingstrength #plyos #explosive #pushupchallenge #pushupseveryday #bodyweightworkout #24hourfitness #onlinepersonaltraining #fitnesspro #fitsporation #fitnessfam #strongcore #coreworkouts #fitgame #gymroutine #bodyweighttraining #24hrfitness

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_z_jay_. Very challenging strength day. 4 sets each of a
1️⃣ 315 for 3 with pul

Very challenging strength day. 4 sets each of a 1️⃣ 315 for 3 with pull up superset 2️⃣315 for 3 3️⃣355 singles 4️⃣kettlebell push press 5️⃣explosive pushups to tricep burnout #strengthandconditioning #movementismedicine #movementismedicine #strengthtraining #barbell #deadlift #pullups #kettlebell #plyopushups #mobility #core #beastmode

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fitmommy_brandi. 145# for 6. Not my best but working on regaining some strength from my

145# for 6. Not my best but working on regaining some strength from my #bumknee then shenanigans for post WOD #plyopushups #showoffs @wodbottom #beuncommon • • don’t ever let set backs be your down fall... adjust then overcome. #hwpo #tanktoptuesday @crossfitsiouxfalls

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Experimenting with core exercises with the aim of working through the TRANSVERSE PLANE. Transverse Plane = Rotational exercises. Ie. Woodchops, Trunk 180’s, Mid Rotations etc. are extremely underused and undervalued movements. For athletic and aesthetic improvement as well as simply improving your movement for everyday life and long term body health, it’s important to work through this motion. Your internal and external obliques, serratus, and transverse abdominis are all engaged when you twist your torso explosively or with controlled resistance in one direction. START ADDING THESE MOVEMENTS TO YOUR CORE WORKOUTS and thank me later 😌 #NTAnevertrainalone ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #strength #beachbody #personaltrainingessex #personaltraininglondon #essexpt #londonPT #loughtonpt #chigwellpt #loughton #chigwell #towie #instadaily #instagood #instafit #muscles #personaltraineressex #personaltrainerlondon #muscle #strengthtraining #abs #sixpack #core #bodybuilding #athlete #plyopushups #weightlifting #humanflag #calisthenics #transverse

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We are starting this journey together. While I am working on ME, Devin is working on HER and you’re working on YOU, we will all need to lean on EACH OTHER in the process.⁣ ⁣ We are sisters. We are both former athletes. We even have the same genes, but definitely can’t wear the same jeans! We may share DNA but you can see that we do NOT have the same body. Not all bodies are the same. Not all journeys are the same. But, we can walk side by side and SUPPORT, ENCOURAGE, COACH and CELEBRATE together.⁣ ⁣ Devin is a solid year plus, at about day 441, of her fitness journey and continues to surprise herself with how strong she’s become. She can even do plyo-pushups. WHA?!⁣ ⁣ I’m much closer to day 1 of my fitness journey after finding weightlifting and learning that I enjoy it. My body is different though. I have scoliosis and have to listen to my crazy S shaped spine and MODIFY a lot. I still may attempt those plyo-pushups and look like awkward AF, but I’m OK with that. Healthy competition is FUN and PUSHES YOU. I’ll keep doing pushups on my knees and prove that I’ll still make all the GAINZ.⁣ ⁣ Devin already has some badass before & after pictures. (Seriously, ask her about them.) Before picture. After picture. It doesn’t so much matter where you’re at in the journey, keep taking pictures. That after picture WILL become your before. Be CONSISTENT. Trust the PROCESS and give it TIME.⁣ ⁣ We don’t lift the same weight, our arms aren’t built the same, we aren’t doing the same program, and we don’t even live in the same town to be able to workout together. But, we are SISTERS. We DO check in on each other. We CELEBRATE and ENCOURAGE each other. We are in this TOGETHER. Here’s the the “before” picture in our eventual transformation Tuesday.

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Nagpapagutom ulet para sa Unli Rice.🤣👌🔥💯 #qualityworkout #michaelvazquez #plyopushups #bodyweight #core

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Upper body explosiveness to make you a valuable asset on the field 💯 . . If you are new to the page, follow us & comment below “Done 🎯” for 2 free speed explosive workouts, a dynamic warm-up, and a cool down flexibility stretch 🔥 . . Whether you are on the offensive or defensive side of the ball, having explosive upper-body power will make you a valuable asset on the field. Having an explosive upper body will allow you to push away your opponent at the line of scrimmage, sacking a quarterback, or shedding a block to make a tacke 💪🏻 . . If you have been following our page for a bit now, you know I love plyometric training and it’s becoming incorporated into more offseason football training programs. What’s crazy is… many athletes do not train their upper body to be explosive in the same way that they do their lower body. 😱 . . As I talk to many of our members throughout the day, most of this was due to a lack of knowledge. Now that you know the importance and what it can do to benefit you on the field, add this variation in because it is a lot of fun, but requires a lot of core and upper body pushing strength, timing, and coordination. 🔥 . . Also, only do this variation if you are an advanced athlete with a solid foundation of body weight strength and experience. It takes a lot of guts, so proceed with caution when doing the superman push up! ⚡️ . . If you’re an athlete looking to get more explosive or faster for this upcoming season, shoot us a DM, we can help 🙌🏻

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biohackingathletes. 7 drills to get you from pull-ups to muscle-ups! 💪⠀
⠀
Most people ten

7 drills to get you from pull-ups to muscle-ups! 💪⠀ ⠀ Most people tend to have #muscleups on their bucket lists which is completely understandable. This excerise demonstrates pure athleticism and can unlock several other #bodyweight exercises.⠀ ⠀ The #muscleup is a fantastic exercise for building up strength and power in your upper body! This movement requires lots of strength, speed and functionality. ⠀ ⠀ By practicing these drills consistently we guarantee you will finally get the chance to scratch this one off your bucket list! ✅⠀ 🎵@saintjhn

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ryallfitness. 🚀MONDAY FEELS!🚀

TAG A FRIEND 🖐️ LIKE if you're with me 

📷 by

🚀MONDAY FEELS!🚀  TAG A FRIEND 🖐️ LIKE if you're with me   📷 by @naeflex

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greatvalleymuscle. Really wanted to spend time with two of my babies on Father’s Day. See

Really wanted to spend time with two of my babies on Father’s Day. Seen here with both of them to take push up plyometrics up a few notches onto 36 inch height. A flying push up PR. #FathersDay #power #handsup #flyhigh #drive #plyopushups #trainingcamp #trackandfield #sportsperformance #hurdles #strengthtraining #plyometrics #athletictraining #pressups #hurdlenation

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Miss-mash Saturday push day but it did the trick! A mix of some strength, some power and some volume stuff woo hoo! 🐊 V1: front squat 195x3, power bench press 165x3. V2/3: closer look at both individually 🐊 V4/5: NG/45 degree incline press 60sX5 each and Goblet Squat 100lbs X10 🐊 V6: power/speed focus with Plyo pushups and unbroken broad jumps 🐊 V7: shoulder series of strict military press and human flag lateral raises 🐊 V8/9 superset: DB Bulgarian Split squats and plank tricep extensions 🐊 Have a great weekend everyone! #saturdayvibes #meetyouatthebar #pushday #frontsquats #benchpress #inclinepress #gobletsquats #plyometrics #plyopushups #broadjump #militarypress #lateralraises #bulgariansplitsquats #tricepworkout #trainerslife #edmonton #yeg #yegpersonaltrainer

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coachfab1. Happy Saturday! 💃💃💃

Happy Saturday! 💃💃💃

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So you wanna be fast? . You gotta MOVE fast! . Other than actually going and doing some sprints 🏃🏼‍♂️ plyometrics are a great way to work on your speed and power! . Whether you’re wanting to improve your speed & performance, or coming back from injury, you SHOULD to be doing multidirectional plyometrics! . Here are some ideas that I ended my power session with! - - - #sportrehabilitation #sportrehab #rehab #prehab #sport #sports #physiotherapy #physio #personaltrainer #training #injury #injuryprevention #injuryrecovery #speed #power #plyometrics #fit #fitness #health #gym #stability #bosu #jump #verticaljump #broadjump #pressup #pushup #plyopushups

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This week's 'Finisher Friday' is a Chest Day Finisher to do at the end of your workouts💪 The 2 push up variations are hard enough on their own without adding to the movement. Go to your knees for a box version of the plyos if you feel like stopping. As for the weight of the 'Gravediggers' I would suggest the same as you can shoulder press in one hand. For instance if you press 18kg Seated. Choose this weight or more with the Gravediggers. For the 'Dumbbell Push Press' I would recommend 60-70% of what you would normally Shoulder Press for 10 reps. These need to be quick and explosive! Thanks @jamieg.arbonne for filming @pumpgymshatfield #fitness #motivation #pumpgymshatfield #welwyngardencity #welwyn #hatfield #stalbans #pottersbar #finisherfriday #chestfinisher #hindupushups #plyopushups

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“Those who don’t jump will NEVER fly”...💭🛫 #BobFlies 😈 #LEAKSFitness™️

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⚡️PRIMED AND READY⚡️ Class tonight at 5 PM ! Let’s fire up the nervous system and get in some work 😤 #primedandready #dynamixfitness #grouptrainingclass #letsgetit #fitness #fitliveshere #plyopushups #boxjunps #snatch #power #explosiveness

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_z_jay_. Little bit of upper body to cap off today’s workout. 
1️⃣supersets 
2️

Little bit of upper body to cap off today’s workout. 1️⃣supersets 2️⃣battle ropes . . . . #strengthandconditioning #gym #fitness #fitfam #upperbodyworkout #strengthtraining #core #mobility #plyopushups #battleropes

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christinalism. Wheew! That altitude makes it an A-kicker #plyopushups #bandstomakeuda

Wheew! That altitude makes it an A-kicker #plyopushups #bandstomakeudance #mntrun #strongertogether

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Shaking at two plates, that’s what I get for letting anxiety get a two week victory. Back in it. #getacoach #nowimhungry #stayfocused #fuckanxiety #dontdropit #getuncomfortable #trainhard #trainoften #trainsmart #getlow #godeep #squats #frontsquats #plyopushups #pushingforce #pushup

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The only obstacle you have is yourself.. And one's you can overcome your fears and push yourself! you realize the great things u can achieve! I'm flying! 🔥✈🚀 #letsgetit #fitnessmotivation #gymmotivation #muscle #gymshark #menshealth #asrv #supermanpushups #plyometrics #jumpman #plyopushups #workingout #letsgetit #shredding #stayfocused #staymotivated #crossfit #staymotivated #healthylifestyle #healthyliving #musclegains

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alphakilla_athletics. Still needs cleaning up but I’m getting there💯#FitFam#Bodyweight#Plyo

Still needs cleaning up but I’m getting #AlphaKilla

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WORKOUT FINISHERS If you know me as a trainer you’ll know I love a bit of hiit/ a workout finisher if it’s appropriate to you, as my client. Metabolic finishers (also known as workout finishers) are designed to complement and enhance your main strength training program. Finishers typically last anywhere between 1 minute to 10 minutes, depending on exercises, reps, sets and the setup. Finishers add physical and mental challenges, adding a whole new dynamic to your workouts, as well as the faster results you get from them - By combining the short rest periods and calorie-expensive moves, you burn an amazing amount of calories in a very short amount of time They can also help with Faster fat loss due to the metabolic demand, help Break a weight loss plateau and provide Improved conditioning – whether you are an athlete trying to improve your reaction time or stamina, or you’re tired of panting when you go up and down the stairs . Here's one of my favourites 1A) Bulgarian Jump Squats (8 per leg, 7 per leg, etc. down to 1 per leg) 1B) Decline plyo Pushups (8, 7, etc. down to 1) If you'd like to know more about workout finishers and get some ideas (I have a huge collection, tried and tested) then please get in touch. #personaltrainer #workoutfinisher #metabolicconditioning #metabolicfinisher #hiit #level4personaltrainer #bulgarianjumpsquats #plyopushups #plyometrics #fatlossgoals

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stephfunnie88. When you find the extra strength to do a few extra push ups after your

When you find the extra strength to do a few extra push ups after your intense chest day earlier in the morning . Which was followed by some yoga of course 🙃 If you can't tell by now , I am absolutely obsessed with @rksbandofficial new song heart 🖤 #pushups #chestday #strength @teamstrategy #beachbodyondemand #diamondpushups #plyopushups #widepushups #yogaeverydamday #positivevibes #teamstrategy

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Finished off my workout with a little burn out AMRAP: Push-up - Push-up clap- Superman push-up Tag a friend and see how many rounds you can do 💪🏻

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