Note from John: I’ve got a lot of articles half-written, and just haven’t had the time to finish them. I decided to shoot a quick instructional video to hold you over while I’m moving my family across town this week. With the impending arrival of Siffer-baby, we needed another bedroom to hold all the stuff we got from the baby shower! Anyways, on to the tutorial…
The front spinal wave exercise is a fun drill that could pass as a cool party trick to oooo and ahhh your friends.
How to Progress:
Take as much time as you need to fully learn each step. If you don’t feel competent at one level, spend more time practicing either that level or the one before it until you feel like you’ve maxed out your potential at that level. The kneeling hip extension into the forward spinal wave will likely be the most challenging step because your mind will try to hijack your movement. Just keep practicing and eventually you’ll get it.
1) Practice your basic pushup technique
2) Practice the rolling on your stomach drill (modified locust pose)
3) Practice the kneeling hip extension into forward spinal wave
4) Practice the full spinal wave from a ball of foot squat starting position
5) Practice the full spinal wave from standing
If you have any questions about performing any of the above progressions or if you have any ideas for how to increase the sophistication, please post a comment below. To learn more unconventional exercises like this one, check out the Tactical Gymnastics program.
CST, CST-KS, NSCA-CPT