Week 5 - Day 4

Drill 2: Chair Pushups with Pelvic Stability

Setup

  • Place hands on the edge of a sturdy chair, feet extended behind in plank position.
  • Maintain a straight line from head to heels.

Instructions

  • Inhale to prepare.
  • Exhale and lower chest toward the chair, keeping ribs aligned.
  • Inhale and push back to start.
Sets: 2 – 3
Reps: 8 – 10 reps
Breath: Exhale to push, inhale to lower
Rest: 30 – 45 seconds between sets

What to Feel

  • Chest, shoulders, and core engaged
  • Controlled movement with rib stability

What to Avoid

  • Allowing hips to drop or arching back

Red Flags

  • Pain or discomfort in shoulders

Regression

  • Perform pushups against a higher surface.