Push 2: Push Strength Workout with Core Finisher

Move slowly and deliberately to avoid sudden movements.

Keep circles smooth and controlled—avoid jerky motions.

Breathe steadily and deeply to maximize relaxation and blood flow.

Gradually increase the range of motion as your joints warm up.

Perform each movement for 15-20 seconds, or until joints feel loosened.

Customize your routine slightly based on the specific demands of your workout.

Keep your movements light and bouncy, not stiff or stompy.

Maintain a steady breathing rhythm, especially in longer sets.

Engage your core to support posture and absorb shock.

Land on the balls of your feet and roll through the foot gently to protect your knees.

Scale the speed based on your fitness goal—slower for warm-up, faster for conditioning.

Stay relaxed in the shoulders and arms, avoiding unnecessary tension.

Core Engagement: Keep your core tight throughout the entire movement. This is key to minimizing any rotation or movement in your hips and torso as you lift each hand.

Hip Stability: Focus on keeping your hips level and preventing them from swaying side to side. A wider stance with your feet can provide better stability as you progress.

Slow and Controlled: Perform the shoulder taps slowly and with control to maximize core engagement and prevent losing form.

Breathing: Breathe steadily throughout the exercise. Inhale as you prepare to lift your hand, and exhale as you tap your shoulder. Controlled breathing will help stabilize your core and prevent fatigue.

Core Engagement: Keep your core tight throughout the movement to maintain proper alignment and avoid straining your lower back.

Hand Placement: Your hands should be slightly wider than shoulder-width apart to allow for better chest engagement. If you feel shoulder discomfort, adjust the position of your hands slightly.

Elbow Positioning: Keep your elbows close to your body or at a slight angle to prevent shoulder strain and engage the triceps more effectively.

Body Angle: The further you stand from the wall, the more challenging the exercise becomes. Adjust your distance from the wall based on your fitness level.

Controlled Movement: Lower yourself slowly and push back up with control. Avoid rushing through the movement, as this reduces the effectiveness of the exercise.

Secure Band Position: Ensure the band is securely anchored under your feet and doesn’t slip during the exercise.

Keep Elbows Pointed Up: Avoid letting your elbows drift outward; keep them close to your head to target the triceps effectively.

Engage the Core: Maintain core engagement to prevent arching your back as you press the band overhead.

Controlled Movement: Focus on a slow, controlled motion, especially when lowering the band, to keep the triceps under tension.

Breathe Steadily: Exhale as you extend your arms up, and inhale as you lower them back down, maintaining a steady rhythm and control.

Secure Band Position: Ensure the band is securely positioned across your upper back and won’t slip during the exercise.

Engage the Core: Keep your core tight to stabilize your torso, preventing any leaning or arching of the back.

Avoid Locking Elbows: Avoid fully locking your elbows at the end of the push to keep constant tension on the muscles.

Controlled Movements: Perform the exercise slowly, especially when returning to the starting position, to fully engage the muscles.

Breathe Steadily: Exhale as you push forward, and inhale as you return to the starting position, maintaining a steady rhythm and control.

Engage Your Core Fully: Ensure your abs remain tight to maintain proper form and control throughout the movement.

Avoid Using Momentum: The rocking motion should come from controlled engagement of your core, not from swinging your arms or legs.

Press Your Lower Back Into the Floor: Keep your lower back in contact with the ground to prevent strain and maximize core engagement.

Start Slow: If you’re new to the exercise, perform small, controlled rocks and gradually increase the range of motion.

Breathe Steadily: Don’t hold your breath; steady breathing helps maintain tension and focus.

Maintain a Strong Arch: Focus on keeping your chest and legs lifted off the ground throughout the movement. Your body should remain in a solid arch shape, with tension in your back, glutes, and shoulders.

Engage Your Core: Although this exercise primarily targets the posterior chain, keeping your core engaged will help stabilize your body and maintain balance during the rocking motion.

Controlled Movement: Avoid jerking or using momentum. The rocking should be slow and controlled, driven by muscle engagement rather than swinging

Breathing: Breathe steadily throughout the movement. Exhale as you rock forward and inhale as you rock backward. This will help you maintain control and endurance.