 Welcome back to the School of Calisthenics, it's Tim and Lani. And here are five pushing exercises that you can use to get started. The pushing exercises in calisthenics can be broken down to vertical and horizontal. We're going to show you a selection of these and they really form the foundations for lots more movements that we want to get into, whether it be a handstand or some more interesting play movements around pushing and push-up progressions. So let's get stuck into them. Frogstand is the first stop on your hand balance and journey towards handstands and other exciting calisthenics movements. So this is a technique of how to get into it. So Lani's going to put her hands on the floor. It's important to remember she's now going to use her fingers like her toes. So the fingers are going to grip the floor to create some stability and some balance and that's going to help us to correct and find the right balance position. When she's done that about shoulder width apart she's just going to bend the elbows a little bit and she's just going to try and rest her knees. Now Lani's gone up right on top of the on the triceps here which is a great nice high position and she just rocks forward until she can find a balanced point and lift her feet off. So if you're struggling with this one you might find that you're not the confidence to go all the way over. So Lani just bring your feet back down and show us a little bit progressively load into that position. So you've just put your elbows on the back of the triceps, gently rock forwards until you find that point. When you feel like you can keep squeezing the floor and you can find the balance you're just going to take the toes off the ground and then you're going to find that you're just resting your body weight on top of your elbows and holding that frogstand. You often feel that you're going to need to go a little bit further forward so you've got to be brave on this one. Well that is a frogstand, keep gripping the floor, push the floor down hard and you're soon going to have those feet off the ground and balancing your hands for the first time. The push-up is another staple exercise that you should include in your training. We're going to go through the technique now. So Tim's going to get into a tall plank position. He's going to squeeze those abs on ready to take a punch and he's going to squeeze those glutes together. We're going to think about dropping your shoulders into the joint and then we're going to turn the elbows so they're facing backwards. Tim is now going to lower himself down so the elbows stay nice and close to the side of his body. As he pushes up he keeps a nice straight line through his body and lowers down keeping that chin nice and tucked and that is how you do the push-up. If you're finding these two challenging what you can do is lower down slowly then put your knees on the ground keep your back nice and straight and push yourself back up lowering down nice and slow knees on the ground pushing back up. If that is still too challenging you can keep your knees on the ground for the full movement. Remember we want you to take your chest all the way down to the ground and then come back up. The push-up plus is an extension from the push-up and we just add an extra move in and it doesn't look like a lot but it really helps us to create some stability and some better movement mechanics around the shoulder getting the scapula to start to rotate into the positions and slide to where it needs to be to make sure the shoulder stays healthy. So Lonnie starts in her push-up position the same coach she incuses before suddenly super tight she's cracking a wall up between the butt cheeks and these shoulders dropped into the socket. When she goes into the push-up she's going to lower down and go all the way down towards the ground she holds her elbows in nice and tight to the body. When she pushes back up she's going to come back to start and then she's going to try and imagine she slides the scapula her shoulder blades around the ribcage the trick here is to make sure we're staying tight in the midsection that we don't end up sticking the bump up in the air so she drops in again let's show it through so we go down nice and controlled shoulders in a great position she pushes back up and then she finishes the movement by really driving those around it's working serrated anterior which is going to help to move that scapula into position it wants to be in when we go into some more progressive pushing vertical and horizontal positions that's a push-up plus but it comes to building pushing strength for the upper body the dip is probably one of the best exercises we can include it's an absolute staple for moving forwards with many of our calisthenics progressions so here's a technique so Loni's going to jump up onto a set of parallel bars or dipping station she drives herself up now the real key thing to this is keeping this shoulder in a good position she's going to drop down pointing the elbows behind the body and keeping that shoulder in a good shape and she's keeping the tummy tight nice straight lines looking for 90 degrees at the elbow and she drives back out what we don't want to see is you're allowing that shoulder to rock it forward so just show us a dodgy rep Loni we allow that shoulder to really round so you can see how far that head of the humus here has gone forward we're trying to keep it in looks hard to get out right so keep it in a nice stable shape one more good rep you can see it sits into good position she's working hard with the elbows and squeezing a pound corner between the shoulder blades to keep the back of that shoulder stable and that is how we set up for a nice dip movement the pike push-up is a great vertical pushing exercise for the shoulders so Tim's going to get into a push-up position he's then going to walk his feet forward his hips are nice and high his hands um fingers spread apart and arms shoulder width apart he's then going to come down on a diagonal bringing his head to make a triangle between his hands as he pushes back up nice straight line and lowers back down so what we don't want to see is as Tim comes down when he pushes back up he arches his lower back and then pushes up as if he's doing a push-up he needs to go back up on the same line he came back down on keeping those hips nice and high also you want to keep those elbows stacked on top of those wrists and that is a pike push-up so there are your five pushing exercises to get you started just remember form is key if you can't do the full range of movement regress it and don't be ashamed to so get started with those guys get them in your program until next time class dismissed