Week 5 - Day 4
Upper Body and Core Control
Drill 1: Wall Pushups with Rib Stability
Introduce upper body pressing while maintaining core control.
Drill 2: Chair Pushups with Pelvic Stability
Progress pressing with greater load while maintaining control.
Drill 3: Floor Pushups with Rib and Pelvic Control
Build upper body and core strength in a plank position.
Drill 4: Seated Spine Rotation with Reach
Develop thoracic rotation and scapular movement.
Drill 5: Side-Lying Hip IR and Breathing
Improve hip mobility and breath control.