Week 5 - Day 4

Drill 3: Floor Pushups with Rib and Pelvic Control

Setup

  • Start in a plank position, hands slightly wider than shoulder-width.
  • Maintain rib and pelvis control.

Instructions

  • Inhale to prepare.
  • Exhale and lower chest to the floor.
  • Inhale and push back to starting position.
Sets: 2 – 3
Reps: 6 – 8 reps
Breath: Exhale to push, inhale to lower
Rest: 45 – 60 seconds between sets

What to Feel

  • Chest, triceps, and core engaged
  • Stable rib and pelvis position

What to Avoid

  • Collapsing through shoulders or arching back

Red Flags

  • Pain in shoulders or wrists

Regression

  • Perform on knees or with reduced range.