Plank Press

The Plank Press is an intense shoulder mobility drill that strengthens the athlete's overhead push while pressing the upper thoracic into a greater range of motion.

Type Of Exercise: Strength
Muscles: Shoulders, Trapezius, Middle Back, Abdominals
Difficulty: Beginner
Equipment: Plyometric Box

Plank Press

Begin in a straight arm plank position (shoulders over your wrists) with your feet elevated to shoulder height.
Be sure your elbows and knees are straight, your body is parallel to the floor, and your shoulder blades are spread apart (protracted).
Keep your feet and hands in place and press your chest back toward your feet.
As you press backward and invert your upper body, shrug your shoulders strongly toward your ears.
Shoulder protraction and elevation are key to this progression so emphasize those positions as you press.
Pause at your end range, when you feel a good stretch and your shoulders are open (a straight line from hips to hands).
Return to the start position and repeat for reps.

Exercise: Inverted Pike Pull
Type of Exercise: Mobility
Muscles: Hamstrings, Calves
Difficulty: Moderate
Equipment: Stall Bars

Exercise: Tip Toe Press
Type of Exercise: Strength
Muscles: Shoulders, Trapezius, Middle Back, Abdominals
Difficulty: Beginner
Equipment: Body Only