BackBlast

Push-Pull Movement Pattern Drills = 30mins

Skills/Stretch = 15mins

Warm-UPs

Boxer Skips = 2mins

Jumping Jacks = 2mins

Weightless Kettlebell swings = 2mins

Main Set

Vertical weightless plank hold = 2mins

rest 35secs

Vertical weightless scapula retraction to plank = 2mins

rest 35secs

Vertical weightless full range of motion push-pull movements = 2mins

rest = 35secs

Same Exercises / same work and rest/ using the bench as an incline.
Same Exercises / same work and rest/ using the floor

Skills/Stretch

Resistance Bands to retract the scapula

Full range of motion push-up

Crow Pose

Engage Quads to release the hamstrings

Thank you to all the PAX that showed up this morning. I hope you had fun and also understand the healthy push-pull movement patterns to prevent injuries for future workouts.
Quick Summary

Scapula aka shoulder blades

Serratus Anterior muscle aka boxer muscle

To fully activate these muscles / scapula depression-protraction on the top of the push-up aka plank

Lower the shoulders/ squeeze the elbows together and push and push until your upper back is round and your shoulder blades spread apart

The bottom of the push-up = shoulder blades fully retract by lowering the shoulders and squeezing the elbows together, use that leverage to push up to a high plank.

Also, sending love to all the prayers

” we need more love and kindness in this world “