Semper Fit
MFR Semper Fit
CHALLENGE SERIES
FY12 Event #2
TRX Atomic Push-Up
Minimum to Qualify: 30 (consecutive)
Deadline to submit results: COB, 16 March 2012
(only the official SF Challenge Series Results form will be accepted)
It’s time to “weed out” all the Non-Hackers!
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[pic]
|Preparation : |
|Adjust the height of the TRX handles to knee level. Facing away from the anchor point, place your feet securely into the foot cradles, positioned directly under|
|the anchor point. Apply downward pressure with the tops of your feet by pointing toes away from your shins (plantarflexion). Lie flat on your stomach with your |
|hands placed shoulder-width apart, under your shoulders and facing forward. Stiffen your torso by contracting your core/abdominal muscles ("bracing"), and your |
|glutes (butt) and quadriceps (thigh) muscles. |
|Movement : |
|Upward Phase: Exhale, pressing yourself up into a push-up position until your elbows are fully extended, aligning your head and spine. |
|Pull your knees towards your chest. During the movement, your hips will rise upwards. Continue the movement until the knees must break the plane of the |
|waistline. Return legs until feet are directly under the anchor point. Maintain a rigid torso and flat spine, preventing any arching or bowing in the back |
|(plank position). |
|Downward Phase: While maintaining a rigid torso, inhale and lower your body into a push-up, aligning your head and spine. Contract your glutes and quadriceps to|
|help maintain stability. |
| |
|Spotters/Monitors : Ensure proper preparation and alignment are correct and constant throughout movement |
|If anything other than the hands touches the ground the scoring stops and you are done! |
|Downward Phase: Ensure that the back of the arms become parallel with the ground or rep does not count |
|Upward Phase: Ensure that the knees break the plane of the waistline or rep does not count |
Push Up - Medicine Ball Clap
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