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How to perform the single-leg get up

Begin in a lunge position. Grab your back foot with your hand on the same side, lean forward, and then stand up tall. If you manage to nail it on your dominant side, try testing your non-dominant side for an added challenge.

Regressions to master the single-leg get up

If you find the challenge too difficult at first, don’t worry. Here are two regressions to help build your strength, mobility, and coordination:

1. Deep Lunges

Step forward and plant your foot firmly on the ground. Find your balance and slowly lower yourself down, driving your knee over your toes. Then, drive back up into a standing position. This drill will challenge your ankle range of motion and develop your strength and balance.

2. Assisted Pistol Squats

Find your balance on one leg and slowly lower yourself down, using an upright pole, suspension trainer, or even a couple of chairs for support. Using your upper body for support will help with balance, control, and navigating through those tough segments of the movement.

Once you’re confident with these two movements and can perform them for reps, you should be ready to take on the Single Leg Get Up Challenge.

Happy challenging guys!

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1. Hollow Body Rocks

Start by pointing your toes and reaching up high. Tuck your pelvis and rock back and forth, maintaining the dish shape. This drill helps develop core strength and whole-body tension.

2. Frog Stands

Spread your fingers, create tension in your hands, rest your knees on the back of your elbows, and lean forward. This drill improves balance, wrist strength, and steering.

3. Pike Push-Ups

From the downward dog position, lower your head to the ground and press back up. This drill builds shoulder, chest, and tricep strength.

4. Headstand

Place your elbows on the ground in a V-shape and create a basket with your hands to place your head into. Lift your legs and maintain balance. This drill strengthens your shoulders and helps you get comfortable with the inverted position. Remember to put pressure through your arms, not your head and neck.

5. Wall Walks

From a high plank position, walk up the wall until your wrists, shoulders, hips, and ankles are stacked. Wall walks increase upper body strength and control while familiarising you with the inverted position.

6. Kick-Ups

Start in a lunge, kick up, and aim to reach a vertical stacked position. This drill develops many attributes of the handstand and can be quite challenging. Kicking up into a wall is also a good starting point to avoid over kicking.

Handstands are a tricky yet really fun skill to practice. If you don’t get it the first time, keep practicing these drills and things will start falling into place. 

 

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 1. Standard push-ups

Before advancing to more complex variations, it’s important to master the standard push-up. This foundational exercise builds strength in your chest, shoulders, triceps, and core.

Instructions:

• Start in a high plank position with your hands shoulder-width apart and your body in a straight line from head to heels.
• Lower your body until your chest nearly touches the floor, keeping your elbows close to your body.
• Push back up to the starting position with your elbows softly locked out.
• Aim to complete 10-15 repetitions unbroken before progressing on to the next variations.

2. Side-to-side push-ups

This variation gets you even closer to the mechanics of the typewriter push-up by incorporating a lateral movement while in the lowered push-up position.

Instructions:

• Start in a high plank position.
• Lower yourself down to the bottom of a push-up without your chest resting on the floor. 
• While at the bottom position, shift your chest from one hand to the other, moving side to side. Keep your chest just above the floor as you move.
• After moving side to side, meet back in the middle and push up to the starting position.
• Aim to complete around 5-10 repetitions unbroken before progressing on to the typewriter push-up.

 3. Typewriter push-ups

After mastering these progressions, you should have developed the strength, stability, and control necessary for typewriter push-ups. 

• Start in a high plank position with your hands wider than shoulder width. Note: the wider your hands the more harder the push-up will be.
• Lower yourself down to the bottom of a push-up.
• While in the bottom position, shift your chest from one hand to the other, moving side to side. Keep your chest just above the floor as you move. If comfortable, try to extend the arm into a soft lock position ensuring full range of motion.
• Once you nail your first few reps, continue to challenge yourself and add them to your routine. 

Remember, progression takes time, and consistent practice is key. Always prioritise form to prevent injury and ensure the most effective workout. As you become more comfortable with side-to-side push-ups, start incorporating the typewriter push-up technique, gradually increasing your range of motion and control to master this challenging exercise.

For more workouts from Chris, go to @chrisnayna on IG or check out chrisnayna.com

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The post Chris Nayna reveals how to do the mythical typewriter push-up appeared first on Men's Health Magazine Australia.

The Everest challenge consists of 3 exercises:

1 Squat jumps

Knees must drop below 90 degrees in your bottom squat and you must fully extend with your feet leaving the ground at the top.

2 Hand release push-ups

Both hands must come off the ground at the bottom and elbows must lockout at the top.

3 Butterfly sit-ups

Your hands must touch the ground behind your head followed by sitting up and touching your toes.

How to do the Everest challenge

Starting with 1 rep of each exercise, add 1 rep to every round without exceeding the rest time limit of 5 seconds. If you need to rest for longer than 5 seconds you’re out! 

Your score is how many rounds you can complete. The challenge is to climb as high as you can. Stick within your skill level. If you’re not ready for push-ups from the toes, regress to the knees. Just make sure it’s consistent for the next time you challenge yourself. 

Now let’s get climbing! Make sure to share your score on the post or share in your stories. Trainers, tack it onto the end of your PT session or class. 

For more workouts from Chris, go to @chrisnayna on IG or check out chrisnayna.com

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This is a great finisher to a workout or challenge between friends. 

The challenge pairs push-ups and squats in an Every Minute On the Minute (EMOM) format. 

Starting with 10 push-ups and 10 squats, you are challenged to add 2 reps to each exercise every minute: 

0-1min – x10 Push Ups x10 Squats

1-2min – x12 Push Ups x12 Squats

2-3min – x14 Push Ups x14 Squats

Your score: how many minutes you complete before the burn becomes unbearable or you’re beaten by the clock.

Note: if you feel any pain or discomfort from injuries stop immediately. This is a challenge testing a maximum effort.

Before we get started there’s two important things factors to consider:

Consistency – Form must be consistent. This will allow you to track progress and gauge if you have improved next time you do it. It also levels the playing field if you’re competing with other people. Here are my standards:

Push-up – Chest must touch the ground in between your thumbs and elbows must lock out at the top. 

Squats – Your knees must bend below 90 degrees and finish the rep by standing tall (stacking the joints). 

Load – Know your limits. Novices are advised to use a depth gauge like a low seat/box for squats or performing push-ups from the knees. For everyone else, meet the standards; you will find your limit. 

Now let’s set your stopwatch and get cooking! 

Make sure to share your score on the post or share on your IG page. Trainers, tac it onto the end of your PT session or class, your clients will love you 😈

For more workouts from Chris, go to @chrisnayna on IG or check out chrisnayna.com

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The post How to ace the pressure cooker challenge appeared first on Men's Health Magazine Australia.