It’s Home Exercise of the Week time and this week I have a challenging variation of a pushup for you. It’s called the Suicide Pushup. It sounds pretty brutal and I’m not gonna lie, it’s tough, but there is a way to regress the movement to a more manageable version if you’re having trouble.
The Suicide Pushup works your chest, shoulders, triceps, and core so this is a great exercise to add in to your upper body or full body routine.
Let’s take a look at how to do the Suicide Pushup properly.
start by getting in to a plank position on your forearms and toes
lift your right arm and come up on your right hand and then lift your left arm and come up on your left hand (you will now be in a full plank position)
immediately lower your right arm back to the start position followed by your left arm
keep your abs tight throughout the whole exercise
on the next rep come up on your left side first and keep switching with each rep
you can also repeat the same pattern for a few reps and then switch or change it up on the next set. Play around with the pattern and keep your body guessing!
to regress this exercise to an easier version you can rest on your knees instead of your toes. Just make sure that your butt is down and your body is straight.
So there you have the Suicide Pushup! It may sound very unpleasant and it is challenging but strong and toned pectorals, shoulders, triceps, and core muscles far outweigh the temporary discomfort. You can do them slow for reps or fast in a timed set for a more cardiovascular component. Have fun!
It’s Home Exercise of the Week time and this week I would like you to try the Rolling Hip Raise.
The Rolling Hip Raise is a great exercise that targets your hamstrings, calves, and glutes. Since you will be using a ball for this exercise your core, along with the other stabilizing muscles of the legs, will be working to stabilize you through the movement as well.
A ball is ideal for this exercise to really maximize the stability work but if you don’t have one then that’s ok. You can just place your feet flat on the floor (this is a great start for a beginner) or on a chair to get even more range of motion.
Let’s take a look at how to do the Rolling Hip Raise properly.
lay face up and flat on the floor with your feet up on a stability ball
your feet, ankles, and a bit of your calf muscles should be resting on the ball (you don’t want the ball too high up on your leg or you won’t be able to get the proper range of motion)
lift your hips off the floor and contract your abdominals and glutes to stabilize yourself
roll the ball in towards you while driving your hips up as high as you can at the same time
once your legs reach a 90 degree angle, roll the ball back out and return to the starting position making sure that you don’t let your butt touch the floor throughout the entire set
if you find yourself rolling all over the place, try placing your arms out to your side on the floor and this will help stabilize you
So there you have the Rolling Hip Raise. Add 1 to 3 sets of 15 to 20 repetitions to your leg or full body workout and feel the hamstrings burn!
Your core in my opinion is the most important area to train as it will help prevent back problems, improve balance and posture, as well as increase strength and agility for all other areas of your body. Part of your core muscles are the obliques which are your side abs that allow you to twist and turn your body. For the Home Exercise of the Week I want to show you the Side Plank which is an isometric abdominal exercise that will effectively target those important oblique muscles.
There are a few different versions of the Side Plank that you can do depending on your fitness level. The most difficult version is the Side Plank supported by a fully extended arm. To regress that to a slightly less difficult version is to support your body on your forearm which is what is shown in the video. To regress that even further, you can support yourself on your forearm then bend one knee and let it rest on the floor which will support more of your body weight.
To properly perform the Side Plank shown in the video, follow the steps outlined below.
start by laying on your side with your feet stacked on top of eachother
prop yourself up on your forearm and make sure it is directly underneath your shoulder
lift your hips off the floor until your body is perfectly straight
keep your abs tight and hold this position for 30 seconds (you can hold longer if you’re feeling extra strong!)
repeat on the other side
So there you have the Side Plank. You can increase the difficulty by adding a leg raise, knee crunch, or leg swing. Demonstrations of these versions will be coming in the future but until then, happy planking!