:: AU #1 :: Front Bridge (MRPS 1 Minute)
Place a cushion or folded towel on the ground for your head.
Kneel on all fours in front of the towel... your hands on each side of the towel.
Lower the front part of the head to the towel as you raise your butt in the air and raise on your feet... use your hands for support.
Roll slightly back and forth and side to side. Perform for time.
Make sure to use your hands in the beginning until you are sure your neck has strengthened enough to support your body weight.
:: AU #2 :: Back Bridge (MRPS 1 Minute)
Lie on your back with your knees bent and feet flat on the floor...
raise your hips up and place your hands by your ears.
Press with your arms and feet and press your hips toward the ceiling as you roll up on your head... then center your hips between your feet and hands.
Press back until your feet are flat on the ground and you are positioned on the front part of your head.
Make sure to use your hands in the beginning until you are sure your neck has strengthened enough to support your body weight and that your back and stomach muscles are stretched before this exercise... you will definitely feel a stretch in the abdominal muscles.
:: AU #3 :: Fingertip Push Up (MRPS 10)
Perform the BU #8 Classic Push Up balancing on your fingertips instead of your palms.
:: AU #4 :: Reverse Push Up (MRPS 10)
Lie face down with your arms at your sides... your fingers should point toward your toes.
Bend your elbows slightly and place your palms on the floor.
Keep your hands and elbows close to the body... press up until your arms are extended, lower and repeat.
:: AU #5 :: Elevated Pike Push Up (MRPS 10)
Assume the up push up position with your feet together on an elevated surface.
Walk your hands closer to your feet so that your body is perpendicular to the floor.
Holding your body and head steady, lower your body towards the floor and push back to the starting position.
:: AU #6 :: Table Maker Push Up (MRPS 10)
Sit on the ground with your hands by your hips...the fingers can be either pointing towards your toes or behind you.
Bend your knees slightly and place your weight on your heels.
Press with your hands as you lift your hips to the ceiling and place your feet flat on the ground.
Push your hips towards your feet until your body is flat and your knees and shoulders make 90° angles...so you form a table.
Return to the seated position and repeat.
:: AU #7 :: Elevated Push Ups (MRPS 10)
Assume the up push up position with both your hands and feet elevated from the floor.
Your feet and hands are elevated at the same height and there should be a space for your chest to lower past your hands.
Perform a BU #8 Classic Push Up increasing the range of motion about 6 inches.
:: AU #8 :: Rotating "T" Push Up (MRPS 10)
Assume the up push up position.
Lower your upper body to the floor and push back up... as you reach the top of the movement, tighten your abdominals and rotate your body to the left and extend your arm straight.
Your body will be in a side plank position resembling a "T".
Rotate your torso back down, place your hand on the floor and lower chest towards the ground.
Push back up, this time rotating to the right side.
:: AU #9 :: Knee Raise to Side Push Ups (MRPS 10)
Start in the up push up position.
Lower yourself until your arms are parallel to the ground while raising the left knee up to the left elbow.
Simultaneously press up and return your leg to the starting position.
Repeat, bringing the right leg to the right elbow.
Continue in a alternating fashion at a moderate pace.
:: AU #10 :: Bridging Push Up (MRPS 10)
Lie on your back with your knees bent and feet flat on the floor... raise your hips up and place your hands by your ears.
The weight of your body should be resting on your shoulder blades... not your neck or head.
Press with your arms and feet and press your hips toward the ceiling... then center your hips between your feet and hands.
Lower your head to the ground by bending at the elbows and press back to the extended position.
Make sure that your back and stomach muscles are stretched before this exercise...
you will definitely feel a stretch in the abdominal muscles.
:: AU #11 :: One Arm Push Up (MRPS 5)
Lay face down on the ground and spread your feet slightly wider than shoulder width.
Bend one arm and keep it close to the body and place the palm on the floor... trying to put most of the weight on the palm and spread your fingers for balance.
Your non-working arm should be held along your body with the palm on the thigh, or held behind the back.
You must make your body as ridged as possible by contracting the abdominals, tightening the butt and gripping the floor with your fingers and toes.
When you push, push from the armpit as you try to dig your elbow in your side and twist your fingers to the outside.
Your fingers will not actually move because you are gripping the floor, but imagine you are opening a jar.
Control your exhale to get maximum tension, and then lower yourself by reversing the motion.
Repeat on opposite side.
:: AU #12 :: Curious Pull Up (MRPS 5)
Grasp a pull-up bar with a shoulder width overhand grip.
Your palms should face away from you.
Pull yourself up to the right side until your chin comes over the bar... hold the up position as you look to the right.
Slide your head along the bar until it reaches the left and look to the left... then lower to the starting position.
Repeat, this time going to the left side first.
This exercise should be performed with controlled movement and through full range of motion.
:: AU #13 :: Leg Raising Pull Up (MRPS 5)
Grab the bar at shoulder width with an overhand grip.
Extend your feet slightly in front of your and tighten your abdominals.
Bend your arms, bringing your upper body towards the bar while simultaneously bringing your legs to the L position.
Once your chin crosses the bar, your legs should be straight out in front of you.
Pause for one second and lower yourself to the starting position.