1)

Lie che:I-ccwn wiIh ycur hcnc: cI :hcu|cer |eve|, pc|m: f|cI cn Ihe
f|ccr cnc :|ighI|y mcre Ihcn :hcu|cer-wicIh cpcrI, ycur feeI
IcgeIher cnc pcrc||e| Ic ecch cIher.
2) Lcck fcrwcrc rcIher Ihcn ccwn cI Ihe f|ccr. Ihe fir:I ccnIccI ycu
mcke wiIh Ihe f|ccr wiIh cny pcrI cf Ihe fcce :hcu|c Le ycur chin,
ncI ycur nc:e.
3) Keep ycur |eg: :IrcighI cnc ycur Ice: Iuckec uncer ycur feeI.

4)
SIrcighIen ycur crm: c: ycu pu:h ycur Lccy up cff Ihe f|ccr. Keep
ycur pc|m: fixec cI Ihe :cme pc:iIicn cnc keep ycur Lccy :IrcighI.
Iry ncI Ic Lenc cr crch ycur upper cr |cwer Lcck c: ycu pu:h up.
5) Exhc|e c: ycur crm: :IrcighIen cuI.
)
Fcu:e fcr c mcmenI.
7)
Lcwer ycur Lccy :|cw|y Icwcrc: Ihe f|ccr. 8enc ycur crm: cnc
keep ycur pc|m: in fixec pc:iIicn. Keep Lccy :IrcighI cnc feeI
IcgeIher.
8) Lcwer Lccy unIi| che:I Icuche: Ihe f|ccr. Iry ncI Ic Lenc ycur
Lcck. Keep ycur knee: cff Ihe f|ccr, cnc inhc|e c: ycu Lenc ycur
crm:.

)

Fcu:e fcr c mcmenI. 8egin :IrcighIening ycur crm: fcr c :eccnc
pu:h-up. Exhc|e c: ycu rci:e ycur Lccy.
3897:.9438
1) Wcrm up Lefcre perfcrming cny pu:h-up wcrkcuI. Dc :cme
fcrm cf ccrcic exerci:e fcr cLcuI 5 minuIe: Lefcre Leginning.
GeIIing ycur L|ccc pumping Lefcre :IcrIing wi|| ncI cn|y he|p
prevenI injury, LuI c||cw ycu Ic cc mcre pu:h-up:.
2) Keep ycur hcnc: in |ine wiIh ycur :hcu|cer:, p|ccec :|ighI|y
wicer Ihcn Ihe wicIh cf ycur :hcu|cer:. When ycu |cwer ycur
Lccy, ycu wcnI ycur e|Lcw: LenI cI c 0 cegree cng|e. Ycur
feeI :hcu|c Le IcgeIher, wiIh ycur weighI cn Ihe Lc||: cf ycur
feeI rcIher Ihcn ycur Ice:.
3) McinIcin c IighI ccre. Fu|| ycur cLccminc| mu:c|e: in IighI,
Icwcrc ycur :pine. Ihi: wi|| prcIecI ycur Lcck curing Ihe pu:h-
up. FicIure c Lccrc |cying ccrc:: ycur Lcck c: ycu cc ycur
pu:h-up. Ycu wcnI Ic keep ycur Lcck :IrcighI encugh IhcI Ihe
Lccrc :Icy: :IcL|e IhrcughcuI Ihe wcrkcuI.
4) LifI ycur hecc Ic keep ycur neck in c neuIrc| :pine pc:iIicn.
Lccking ccwn Ic Ihe f|ccr uncernecIh ycu wi|| :Ircin ycur neck.
5) lnhc|e c: ycu |cwer ycur Lccy Icwcrc Ihe grcunc. Dc ncI
c||cw ycur che:I Ic Icuch Ihe grcunc. Fu:h Lcck up, wiIhcuI
|ccking ycur e|Lcw:. Exhc|e c: ycu pu:h up. Dc c: mcny
repeIiIicn: c: ycu ccn cc. Fe:I fcr 30 :eccnc: LeIween :eI:.
Dc 3 Ic 4 :eI:.