THE WHAT & HOW:
A fundamental bodyweight, horizontal-push context known by everyone, practiced by many, and yet mechanically-understood by very few. In this program we forgo ANY practice of a floor-variation, performed on the knees - rather, we opt for using an ELEVATED-SURFACE as a regression in...

THE WHAT & HOW:
A fundamental strength context developing strength & integrity of the fundamental scapular-protracted/"hollow-body" structure, in combination with horizontal, bent-arm pushing.

This is ultimately the same structure & execution used in progressive bent-arm strength (BAS) forms, wh...

THE WHAT & HOW:
The 'QDR' ('queda de rins'/"elbow on the kidneys") is an upper-body support predominantly used in the practice of Capoeira for catching a fall/evasive manoeuvre, and transitioning through a range of dynamic forms.

Whilst it is essentially a very efficient support in that the bod...

THE WHAT & HOW:
*7 progressions for QDR rotational pushups (numbered incorrectly from 4) as preparation toward 'QDR circles'.

The 'QDR' ('queda de rins'/"elbow to the kidneys") is an upper-body support predominantly used in the practice of Capoeira for catching a fall/evasive manoeuvre, transiti...

THE WHAT:
Contexts for developing unilateral pushing mechanics, patterning, and capacity using the more unstable modality of the gymnastics rings. These exercises are all characterised as ANTI-rotational (AR) patterns, requiring a sustained effort to keep the shoulders & hips in horizontal alignm...

THE WHAT:
Contexts for developing an understanding of floor-based unilateral pushing in the horizontal plane. Focus is on differentiation between ROTATIONAL (RO) and ANTI-ROTATIONAL (AR) intention. Whilst the former, 'RO', is more efficient (it allows for & works with the body's natural tendency ...

THE WHAT:
An integrated SAS ('Tuck-planche') and BAS ('Protracted pushup'/PPU) strength development & maintenance context which requires strong foundational development in those individual forms for successful & productive practice. Whilst demonstrated on steps, it is also possible to practice on...

THE WHAT:
A bent-arm strength form whose isolated practice (either holding isometrically, or transitioning through it slowly) develops strength of the biceps and anterior-shoulder, with particular emphasis on tendon integrity. As the arms are loaded under bodyweight in a HORIZONTAL position (simi...

THE WHAT:
The 'Negativa' pushup explores a fundamental pressing pattern which has its roots in the art of Capoeira. It has been abstracted here for the value it has in teaching LATERAL bent-arm pushing mechanics. This essentially means that the press is performed sideways in the FRONTAL/CORONAL P...

THE WHAT & HOW:
The 'lizard crawl' is a quadrupedal locomotion pattern which develops understanding of movement through space as close to the floor as possible, WITHOUT touching the body. Before entering these lower regions, however (i.e the 'Low-lizard'), coordination, structural-awareness, stre...

THE WHAT:
A variation on the fundamental 'lizard-crawl' to widen the vocabulary & possibilities of close-floor, bent-arm strength (BAS) quadrupedal locomotion. Whilst the 'step-under' expresses greater transverse rotation of the body, most notably it serves to keep the HIPS as CLOSE to the floor ...

THE WHAT & HOW:
A dynamic, bodyweight pushing context incorporating alternating bent & straight-arm strength (BAS/SAS). Whilst it develops experience in deep elbow-flexion and horizontal straight-arm loading, it can also reveal weak links in elbow-integrity.

Therefore, if any painful sensations,...

THE WHAT & HOW:
A most fundamental context for quadrupedal locomotion practice: moving through space whilst staying as close to the floor as possible. Whilst in this effort the exploration is predominantly bent-arm oriented (hence its perspective as a practice of 'BAS pushing'), this is not stric...

THE WHAT:
A linearly-developmental, horizontal pushing frame in the sagittal plane for strength & stability development. It allows the practitioner to explore & develop the more "open" ranges (i.e. elbow-angle) of bent-arm strength and integrating with straight-arm strength (in entering the top, ...

THE WHAT:
"Isolated" contexts, in that they move around a single hinge-joint (the elbow) with a bent-arm push or pull motion. Their practice is namely toward conditioning of the elbow-tendons (i.e. attachments of the biceps and triceps), meaning that it can also be used as part of a focused progr...

THE WHAT:
A simple exploratory, self-diagnosis & developmental tool for conditioning the elbows & wrists through the full ranges of elbow flexion & extension and in all angles, facilitated by internal & external rotations. As the hands are fixed in space and the body moves, it is fundamentally a ...

THE WHAT & HOW:
An advanced conditioning context which initially requires a strong baseline capacity with the isolated forms for it to be a worthwhile context of practice.

As the first and most difficult strength form - the 'Deficit tuck-planche pushup' - is a HORIZONTAL-pushing context of prac...