Chest

Clap Pushup

Prerequisites: 
Push-Up
Body Position: 
Lower the chest to the floor and forcefully extend the arms to propel the upper body completely off of the floor. When loss of ground contact occurs, perform a clap before falling back into position with the chest lowered to the floor. As soon as the chest is lowered to the floor rapidly perform another repetition to minimize contact time with the floor. A progression would include getting the feet off the floor as well. FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!
Positions: 
Lower chest to the floor; forcefully extend the arms to propel the upper body
Perform a clap before falling back into position with the chest lowered to the f
Video: 

MB Explosive Pushup

Prerequisites: 
Push-Up
Body Position: 
Lower the chest to the medicine ball and forcefully extend the arms to propel the upper body into the air. While in the air shift the body towards the medicine ball so that the opposite arm rests on it as the chest descends back to the floor. Rapidly extend the arms at the bottom of the pushup to perform another rep with minimal contact time with the medicine ball. The upper body should return to the initial position. FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!
Positions: 
Lower the chest to the medicine bal.
Forcefully extend the arms to propel the upper body into the air.
The opposite arm rests on it as the chest descends back to the floor.
Rapidly extend the arms at the bottom of the pushup to perform another rep.
Video: 

MB Chest Pass

Body Position: 
Forcefully extend the arms forward to propel the medicine ball to the partner or wall. As the ball is returned, absorb the ball and release it as rapidly as possible. The arms do not have to fully extend in a pass as the idea is to perform rapid reps with minimal contact time with the ball. FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!
Positions: 
Forcefully extend the arms forward at chest level.
Absorb the ball and release it as rapidly as possible.
Video: 

MB Chest Drops

Body Position: 
Forcefully extend the arms forward at chest level from the initial position to drive the ball the greatest height possible. The partner receives the ball and forces it back down to the chest. The falling ball should be absorbed and returned to the partner as rapidly as possible. FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!
Positions: 
Forcefully extend the arms forward at chest level.
Drive the ball the greatest height possible.
Absorb the falling ball.
Return ball upward as rapidly as possible.
Video: 

MB Heavy Scoop Throw

Body Position: 
FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED! As a rapid rise out of the squat position is performed, the arms are extended upward until they reach the chest, where forceful extension away from the body occurs. The ball should be released at a 45˚ angle from the ground at the top of the jump, with the knees and hips fully extended and the ankles fully plantar-flexed. The feet can leave the ground.
Positions: 
The arms are extended upward until they reach the chest.
Ball should be released at a 45˚ angle from the ground at the top of the jump.
Video: 

Wall Chest Opener

Proper Technique: 
Place the hands slightly wider than shoulder width apart at the corner of two walls. Keep a neutral stance a few feet away from the wall and slowly bend at the elbows allowing the chest to descend toward the wall. At the bottom of the stretch the shoulder blades should be pinched together.
Positions: 
Place hands slightly wider than shoulder-width apart at the corner of two walls
Slowly bend at the elbows allowing the chest to descend toward the wall.

Hands-Behind-Your-Head Stretch

Proper Technique: 
Place the hands on the back of the head and pull elbows as far as possible behind the body.
Positions: 
Place the hands on the back of the head.
Pull elbows as far as possible behind the body.

Lateral Skips with Arm Swings

Proper Technique: 
Perform skips in a lateral direction while swinging the arms across the chest. The hips should face the same direction the entire time. The arms should be alternated between being swung over and under one another while opening up the chest in between swings. Movement occurs in the frontal plane.
Positions: 
Stand straight, arms extended sideways
Perform side skip while arms swing inwards
Arms cross in front of chest
Skip sideways while arms move away from body
Keep skipping sideways; arms swing away from the body
Repeat. Keep skipping with feed while arms move back inwards
Video: 

Lunge and Twist

Proper Technique: 
Place the hands behind the head. Perform a forward lunge by taking a big step out and dropping the back knee to the floor in a controlled manner. While dropping into the lunge position twist the opposite elbow to the side of the forward knee. Place weight on the forward leg to stand up and progress into the next lunge. During the lunge maintain an erect torso and make sure to not allow the forward knee to surpass the forward toe. Movement occurs in the sagittal and transverse planes.
Positions: 
Place the hands behind the head
Perform a forward lunge; twist the right elbow to side of the forward knee
Perform a forward lunge; twist the left elbow to side of the forward knee
Video: 

Duck Walk

Proper Technique: 
Perform the deepest squat with proper form attainable, and place the hands behind the head while maintaining the squat. ‘Waddle’ forward while maintaining this body positioning. Movement occurs primarily in the sagittal plane.
Positions: 
Perform the deepest squat with proper form attainable
Waddle forward with left food while maintaining this body positioning
Waddle forward with right food while maintaining this body positioning
Video: 
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