Shoulder Burnout (Body Weight)

Pike Push Ups

• Start in a Pike position (hips in the air above your head)
• Arm's at a 45 degree angle, don't flare the elbows
• Keep your core tight and control yourself down
• Lower towards your forehead/top of your head
• If you can push back up do a negative, hold at the bottom, and reset
• Inhale as you lower, exhale as you press back up

 0-30 second break then Push-Ups

 

Push Ups

• Start in an Up Plank position
• Arm's at a 45 degree angle, don't flare the elbows
• Keep your core tight and control yourself down
• If you can't go 1" from the ground then go all the way to your stomach 
• Inhale as you lower, exhale as you press back up

0-30 second break then Walkouts

 

Walk Outs

1. Start in a standing position and then place hands on ground in front of you
2. Maintain as straight of legs as possible and walk your hands out until you're in an up plank position 
3. Lower to the ground, drive back up to the up plank position
4. Walk your hands backwards, maintaining straight legs, until you're back in a standing position

Alternative:

1. Walkout w/ no push up
2. Walkout w/ push up from knees