Plank to Push-Up
Step 1 - Start in the forearm plank position
Step 2 - Place one hand flat on the floor, then the other to move to the push-up position
Step 3 - Lower back to forearm plank, one arm at a time
Step 4 - Alternate which arm leads each repetition
Recommended Sets & Time:
Beginner: 2-3 sets of 4-8 reps, 60 seconds rest
Intermediate: 3-4 sets of 8-12 reps, 45 seconds rest
Advanced: 4-5 sets of 12-20 reps, 30 seconds rest
What to Focus On:
Tricep and shoulder work - You should feel your arms working hard to transition between positions
Hip stability - Keep your hips as still as possible, don't let them rock side to side
Core bracing - Your abs should be working overtime to keep you stable during transitions
Smooth transitions - Move deliberately from plank to push-up position, not rushed
Modifications:
Easier: Perform the exercise from your knees instead of your toes
Harder: Add a full push-up at the top position before lowering back to the forearm plank
