• Elevated Pike Press

  Intermediate

  

  

  1

  Use a bench or an object to elevate your feet.

  2

  Lower your head towards the floor by bending your elbows

  3

  Push through your hands and return to the starting pike position.

  4

  Repeat

• Elevated Pike Shoulder Shrug

  Intermediate

  

  

  1

  Use a bench or an object like a chair to elevate your feet.

  2

  Slowly lower your body (scapula) while keeping your elbows locked (this is key)

  3

  Slowly raise your body back to the start position.

• Bodyweight Pike Press

  Intermediate

  

  

  1

  Start in a plank position. Push your hips up toward the ceiling.

  2

  Lower your head towards the floor by bending your elbows

  3

  Push through your hands and return to the starting pike position.

  4

  Repeat

• Bodyweight Pike Shrug

  Intermediate

  

  

  1

  Start in a plank position and raise your hips toward the ceiling.

  2

  Slowly lower your body (scapula) while keeping your elbows locked (this is key)

  3

  Slowly raise your body back to the start position.