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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.
