Lee Frapple aka @classiclee_ (Instagram) and I were having a play around with the new Watson Rotating Push Up stands and salivating over the perfect feel and rotation when we started to get experimental.
I remembered that I had my TRX Tactical Edition in the car and ran downstairs to grab it.
It was at this point history was made 🙂 🙂
We formulated this workout.
Rotating Push Up Stands + TRX = full body workout fun times!
The Handles on our Rotating Push Up Stands rotate meaning you’re not locked into a fixed position. This not only allows you to recruit more muscle fibres but also gives a more natural feel and reduces the chance of shoulder/elbow injuries.
The handles revolve on Twin Roller Bearings making them completely smooth.
The handles themselves are 50mm in diameter meaning they are really comfortable to use and won’t ‘cut’ into your hands as a more regular diameter bar would.
As with all our equipment these are built to take anything you can throw at them and will last a lifetime.
PERFORM EACH EXERCISE FOR 1 MINUTE, REST FOR 1 MINUTE, REPEAT 3 TIMES, BEFORE MOVING ON TO NEXT
Rotate the Push Up Stands throughout the movement and maintain contraction on the pecs
1. SUSPENDED PUSH UP
We have shown two variations here, experiment with different heights to focus on a variety of areas.
Step 1
Set up your Rotating Push Up Stands shoulder width apart. Put your feet into the cradles. Apply downward pressure with the tops of your feet by pointing your toes away from your feet away from your shins. Grab the Rotating Push Up Stands. Contract your core and your glutes and quads.
Step 2
Upward Phase: Exhale and slowly press yourself upward until your elbows are fully extended. Keep your feet together throughout the exercise and avoid any back and forth swinging of the TRX straps.
Step 3
Downward Phase: Maintaining your rigid torso, inhale and slowly lower your body towards the floor.
2. PIKE
Step 1
Set up your Rotating Push Up Stands shoulder width apart. Put your feet into the cradles. Apply downward pressure with the tops of your feet by pointing your toes away from your feet away from your shins. Grab the Rotating Push Up Stands. Contract your core, your glutes and quads.
Step 2
Exhale and slowly press yourself upward until your elbows are fully extended, aligning your head and spine (avoid any sagging or aching in your low back or hips hiking upwards). Keep your feet together throughout the exercise and avoid any back and forth swinging of the TRX straps.
Step 3
Upward Phase: Exhale, contract your abdominal muscles and slowly pull your legs towards your chest. Knees must remain extended, knees and ankles in plantar flexion (toes pointed away from your shins). Keep you feet together throughout the exercise. During the movement your hips will rise upwards (your glutes should move towards the ceiling). Continue the movement until your hips move directly over your shoulders in an inverted shoulder press position. Maintain a rigid torso and flat spine, preventing any arching or bowing in the back.
Step 4
Downward Phase: While maintaining your rigid torso, inhale and slowly lower your body towards the starting push-up position, maintaining your head and spine alignment.
3. MOUNTAIN CLIMBERS
Step 1
Set up your Rotating Push Up Stands shoulder width apart. Put your feet into the cradles. Apply downward pressure with the tops of your feet by pointing your toes away from your feet away from your shins. Grab the Rotating Push Up Stands. Contract your core, your glutes and quadriceps.
Step 2
Alternate between legs and pull your knees up towards your chest.
4. KNEE TUCK
Step 1
Set up your Rotating Push Up Stands shoulder width apart. Put your feet into the cradles. Apply downward pressure with the tops of your feet by pointing your toes away from your feet away from your shins. Grab the Rotating Push Up Stands. Contract your core, your glutes and quads.
Step 2
Upward Phase: Exhale and slowly press yourself upward until your elbows are fully extended, aligning your head and spine (avoid any sagging or aching in your low back or hips hiking upwards). Keep your feet together throughout the exercise and avoid any back and forth swinging of the TRX straps. Slowly pull your knees toward your chest, bending your knees as they tuck under your hips, keeping your feet together and ankles in plantarflexion (toes pointed away from your shins). During this movement, your hips will rise upwards and your spine will flex (curl into a ball). Continue pulling your knees inwards until they lie directly under your hips.
Step 3
Downward Phase: Inhale and slowly lower your body towards your starting push-up position, aligning your head and spine together. Avoid any arching or sagging in your low back throughout the range of motion.
5. OBLIQUE TWISTS
Step 1
Set up your Rotating Push Up Stands shoulder width apart. Put your feet into the cradles. Apply downward pressure with the tops of your feet by pointing your toes away from your feet away from your shins. Grab the Rotating Push Up Stands. Contract your core, your glutes and quads.
Step 2
Bend both your knees at the same time and bring both of them towards your left elbow.
Step 3
Straighten both your legs to return to the initial plank position.
Repeat the same exercise on the other side.
6. HANDSTAND PUSH UP
Step 1
Set up your Rotating Push Up Stands shoulder width apart.
Step 2
Walk yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible.
Step 3
Slowly lower yourself to the ground as you inhale until your head almost touches the floor.
Step 4
Push yourself back up slowly as you exhale until your elbows are nearly locked.
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