Handstand or Pike Push-Ups
In my opinion, one of the hardest bodyweight exercises is the
Handstand Push-Up. This exercise is great for shoulder and upper back
strength. However, if you have a shoulder injury or cannot perform this movement, perform Pike Push-Ups.
Broad or Vertical Jumps
Maximal jumping can develop your glute muscles like no other
exercise. Robert Griffin III jumped 10 feet in his Combine Broad Jump
test. Where are you at?
Push-Ups
Herschel Walker does 2,000 Push-Ups a day. How many can you do? If
you can't do at least 20, you have some upper-body functional work ahead
of you.
Pull-Ups or Aussie Pull-Ups
The military fitness test counts 20 to 25 Pull-Ups as a perfect
score. No exercise promotes functional upper-body strength better than
pulling your own body up. If you cannot perform a regular Pull-Up or Chin-Up, begin with an
Aussie Pull-Up. To do this, position yourself diagonally under a Smith
machine rack and pull your chest up toward the bar.
Single-Leg Pistol Squats
Unilateral strength is just as important as bilateral strength. When
performing this exercise, focus on slowly lowering yourself to a low
bench (or ideally a BOSU ball). Aim for five seconds down, then shoot up
as fast as you can for power.
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