2. Dive Bomber Pushups
What it works:
Alright, you’re hesitant to do these outside the comfort of your home for the same reason you aren’t gung-ho to drop down into downward dog at the gym—you’d rather not stick your butt up in the air, warmup or workout be damned. But in truth, this pushup variation is an excellent full-body movement that dynamically builds strength and flexibility in your chest, shoulders, back, hips, and triceps. Plus, you’ll get a nice stretch in your hamstrings and lower back.
How to do it:
Start in a downward dog yoga position with your hands planted on the floor, slightly wider than shoulder-width apart, and stick your butt (you guessed it) high in the air. “Keep your back straight, not hunched, so you look like an inverted ‘V,'” Langowski says. Now, press into your heels, really focusing on keeping your legs as straight as possible to get a stretch in your hamstrings. From there, lower your shoulders and swoop down so your chest brushes the ground. Hold the position for 2 to 3 seconds, then press yourself up so that your back is arched and your arms straight. Now reverse the movement by lowering back down so your chest brushes the ground again, and you return to the starting position.
Complete 3 sets of 6-10 reps. Superset this with exercise #1: Glute bridges.
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