Push ups are a staple of any program. Here are some progressions I use with my athletes and general population clients.


The Turkish Get Up is a great all in one movement emphasizing the joint by joint approach. Derek demonstrates the correct way to execute the entire movement above. For a break down of the TGU see “Part 3 – The TGU”.

The Push Up Position Plank with a Knee Raise is a progression I’ve started to introduce following on from the Bodysaw. Some important tips.

  • Inhale through the nose as you slowly bring your knees up just past your hips.
  • Forcefully push through your toes as you extend your legs and exhale through the lips as you feel your abdominals contract.
  • Incorporate 3 sets of 6-8 reps during your workout.

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