Push-Up & Pike Through Combo Kick
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Starting Position
Begin in a tabletop position on your hands and knees. Lift your knees slightly off the floor so your shins are parallel to the ground; this is the Bear Plank. Keep your back flat and core tightly engaged.
Movement
From the Bear Plank, push your hips straight up toward the ceiling while keeping your legs relatively straight, moving into a Pike position.
In the pike position, your body should form an inverted 'V'. Ensure your head is between your arms.
Pause briefly at the top, then control the movement as you lower your hips back down to return to the starting Bear Plank position.
Keep your knees hovering just above the ground throughout the movement.
Form Tips
Focus on pushing the floor away with your hands.
Maintain a strong, neutral spine.
Keep your engagement in your core throughout the full range of motion.