Push-Up and Hold
Objective: Develop control and stabilising qualities of the core stabilisers and shoulders. Technique: Assume a push up-position, hollow then brace your abdomen, and squeeze your buttocks to help maintain stability of the trunk. Perform a push-up, lowering yourself slowly, as you move upwards lift one hand off the floor and bring it in up to your shoulder, supporting yourself with your two legs and one arm. Maintain that position for 3-5 seconds. Repeat the push-up lifting the alternate hand. Complete repetitions of 5 lifts per hand in a set.