To perform a spartan staggered push up start by supporting your weight, face down, on your hands and toes, with your body in a straight line from your shoulder to your toes. Tighten your abdominals, core and back during the entire exercise to maintain this straight line. One hand is positioned in a vertical line with your elbow so your arm forms a right angle while the other is just behind the pectoral. Starting with straight elbows lower your body by bending your arms and breathing in as you descend until your chest just touches the ground. Now push up by straightening your arms and exhaling and come back to the start position at which point you change over the hand positions to perform the next rep. If it is too difficult on your toes just drop to your knees to make it easier. if it is too easy add an explosive push during the upward movement. Note this is an advanced variation of a push up so if you are still having difficulty just do the normal push ups until you build the strength and flexibility you need to perform the spartan staggered push up.
ConikiXXX Week 3, Workout 1
Do 4 Full reps, 4 RHS, 4 LHS, 4 Full reps
ConikiTV uses and recommends the Gymboss Interval Timer
Follow us on TWITTER
Follow us on FACEBOOK
Distributed by Tubemogul.