exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your
Place feet shoulder width apart and
reach out high over head and shoulders as you "hip hinge" at the waist; do not
round the back--just fold at the waist. This is also the starting
position for the Pike Push Up and similar to the "Downward Dog" yoga pose.
Let your trunk continue towards the
ground at the same plank angle until your face is close to ground.
Begin lifting upper body and lowering
hips as you continue to go forward--it will feel like you are "skimming the
ground" with your upper body.
Continue forward with your body until
trunk is extended in front of hands as much as possible.
With a forceful rear "shoving action"
move your body back along the same path then back up into the hip hinge
position--it's sort of like a "pop up" as you quickly launch back into the
elevated hips starting position.
Repeat and come back down for the next
Tips: The "Cobra" is an advanced push-up
and is extremely challenging to core and shoulder strength. Going down is
not bad, but coming up is intense! The trick is to "punch" the backwards movement
as you begin so you can get some momentum. They are challenging but also
This exercise is intended for "normal healthy"
If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises.
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