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    Push Ups: Prone, Combo, Wide, Side to Side Medicine Ball Jumps, Ankle Weight, 1


    Exercise Name: Push Ups: Prone, Combo, Wide, Side to Side Medicine Ball Jumps, Ankle Weight, 1 Leg, Speed/Power Rep


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    Primary Muscles:
    CARDIO BURST
    CHEST
    TRICEPS

    Technical Difficulty:
    3 ALARM FIRE: ADVANCED INTENSITY

    Equipment:
    ANKLE WEIGHTS
    MEDICINE BALL

    Training Benefit:
    CARDIO BURST
    POWER/SPEED


    Starting Position: Attach an Ankle Weight to each ankle. Lie on the mat with the both hands on one Medicine Ball. Keep the body level, draw in the abdominals in to the spine. Lift the left leg a few inches off of the ground and hold. Keep the right foot stationary throughout the set. Lower the chest to the ball and jump off the ball to the left by extending both arms.

    Progress
    : Lower the body as a level unit with the left hand on the mat and the right hand on the ball (assume a wide push up position-elbows bent to 90 degrees). Jump off the ground to the right, with the left hand landing on the ball and the right hand on the mat. Repeat by jumping side to side. After the set, repeat on the other side.

    Tips
    : Shoulder, High Level Precautions. If shoulder problems/pain exist, do not let the elbow(s) pass the level of the body. Keep the hand(s) in line with the midchest to focus on utilizing the chest musculature.

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