FDM Flipbook

Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 25: Advanced
Push Up Hands on Disc
Objective:
Improve scapular and Functional Front and Arm Line endurance
Primary Movement: Horizontal upper body push pattern
Primary Motion Plane: Sagittal Plane
Sets and Repetitions: 1-3 sets / 8-12 repetitions
• Movement Description:
Begin in a high plank posture with your hands on the FD’s and wrist under shoulders.
• Keeping your torso parallel to the floor, slowly lower the body to the floor by flexing the elbows and shoulders until the
desired range of motion is achieved.
Allow the FD’s to slightly rotate externally during the lowering phase of the range of motion.
Internally rotate slightly in the upward phase of the range of motion.
• Maintain a firm grip into the FD’s or attachments with the hands throughout the range of motion.
• Foundation Movement:
• Perform the push up from the knees
• Progressions:
• Keeping one FD in place, allow the other to travel in the frontal plane in the lowering phase to a range of motion that
proper movement mechanics can be maintained.
Notes:
25
R