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7 Core-Strengthening Push Up Progressions for Female Athletes
Challenge your core and maximise your pushing strength with these scaled and advanced push up variations.
Sophia McDermott Drysdale
A Dragon Flag Variation for Core Strength and Control
Feeling up for a challenge? The dragon flag might be hard, but this variation is a different beast entirely.
Andy McKenzie
The Best Way to Build Up to a Push Up
Here's a push up regression that allows you to engage all the muscles required for a proper push up.
Andy McKenzie
Hand-to-Hand Drill for Pull Up Strength and Shoulder Health
Try this playful drill to warm up for gymnastics work and improve your grip strength.
Andy McKenzie
The Value of Variations on the Front Lever
Try using ropes and rings to tax your core, your grip, and your willpower.
Andy McKenzie
Pop Up to the Top Challenge - Week 4
At the end of this final week of the challenge, you will achieve one successful tuck pop up.
Erwan Le Corre
How to Progress Your Way to a Perfect Push Up
Dialing in your form and starting with the right progressions are the key to mastering the ultimate bodyweight exercise.
Melody Schoenfeld
Pop Up to the Top Challenge - Week 3
This week, you will improve on your low forearm pull ups on your way to the full tuck pop up.
Erwan Le Corre
Learn to Kip Up Like A Ninja in 3 Simple Stages
This movement will strengthen your hips and develop your explosive power.
Breaking Muscle HQ
Pop Up to the Top Challenge - Week 2
This week, you will master multiple forearm pull ups on your way to the full tuck pop up.
Erwan Le Corre
2 Ways to Bulletproof the Freestanding Handstand
Learn two quick, powerful tips to improve your freestanding handstand.
Breaking Muscle HQ
7 Step Progression for a One-Arm Push Up
To achieve a one-arm push up, we will utilize many different hand positions and ranges of motion.
Breaking Muscle HQ
Pop Up to the Top Challenge - Free 4-Week Training Plan
Looking for a challenge to launch yourself to the next level? Master this essential, but challenging bodyweight movement.
Erwan Le Corre
9 Progressive Pull Up Movements (Video)
Stuck at a plateau? These movements will get your pull ups progressing again.
Al Kavadlo
10 Ways to Spice Up the Push Up (Video)
Do you think you have mastered the push up? Try these ten advanced push up variations for size.
Al Kavadlo
"C-Mass" (Book Review)
In his new book, Paul "Coach" Wade answers a common question: How do you build muscle using bodyweight-only training?
Doug Dupont
4 Step Progression to the Front Lever (Video)
Master this difficult hold, and leverage the strength gains into your overall athleticism
Al Kavadlo
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