The Push-Up. This has always been one of our foundational movements here at Farmgirlfit. So simple in theory, yet quite challenging in execution, and if you could sum up Farmgirlfit in 2 short phrases, they just might be:
Often thought of as an upper body exercise, the Push-Up really requires engagement through the entire body to perform efficiently. Highly functional in terms of translating to the ways you move in everyday life, and always new ways to up-level and down-level to make it both challenging but achievable for ANYONE!
We’re taking the next month to focus on it, both in and outside of the gym. Each week, we will give you a set amount of work. The goal is to complete the work 3x that week (in addition to The Grind or whatever other workouts you choose). Use this handy tracking calendar to mark it off – you don’t necessarily have to stick to the indicated days, just make sure to do 3x/week. The next week, we’ll add different progressions, but you can always revert to the week prior. This work will help improve your push-ups, whether you are still looking for your first one or can bust out 20 without breaking a sweat! Let’s do it!
Theme Song: Michael Jackson – Wanna Be Startin’ Something
This first week, our goal is to set you up for success by focusing on your push-up set-up: form and proper positioning. Afterall, you need a strong foundation in order to build. Even if you’re already able to do push-ups, taking this opportunity to refocus on the basics will strengthen your ability to progress your push-up even further…and keep your joints safe while doing so!
Theme Song: The Foundations – Build Me Up Buttercup
Now, let’s start to build on your strong foundation. If you find you’re not quite ready for these progressions, the options from last week will continue to serve you well. With whatever options you’re doing, remember the goal is to do the work 3 times this week.
Theme Song: Ciara – Level Up
You’re getting stronger, can you feel it? Time to level up! Get Ciara in your ear and complete this work 3 times this week. Again, if you’re not quite ready for these, continue with the options from last week instead!
Theme Song: Salt n Pepa – Push It
This is it, the moment we’ve all been waiting for. It’s time to try out that push-up on your toes. 3 times this week, complete as many full range of motion push-ups as you can in a row. Not quite there? Still attempt it—you know what they say, 3rd time’s a charm—and use the modifications from the previous weeks to continue to build strength!
Max Push-Ups (on your toes) in a row. Elevated if you need, but try to do on the floor!