JC's Total Body Transformation by Juan Carlos "JC" Santana

Author:Juan Carlos "JC" Santana
Language: eng
Format: epub
Publisher: Human Kinetics, Inc.

1. MB single-arm push-off

Get into a push-up position, with the left hand on the ground and the right hand on a medicine ball. Put your hands shoulder-width apart. Flex your elbows to lower your chest to about an inch (3 cm) above the ground. Extend your elbows to lift your body back to the starting position. As your elbows reach full extension, the hand on the ground should push up, aggressively coming off the ground. As that hand lands, lower back into a push-up. Repeat. After completing the desired repetitions, switch to the other side.

Week 1

2 × 6-10 per side

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