Jakob | Move or Die

I use this upper body protocol when I'm short on time. You can choose one of the exercises or build a protocol of your own. Start slowly and build understanding for the patterns. Add repetition only if you can maintain quality.

I. Support Hold to Tuck Planche - Use chairs or boxes or whatever fits you - From a support position pull in the knees - Till you get into a tuck-planche position - Keep the arms straight - Hold for 3-5 Seconds 3-5 Repetitions - 3 Sets - 90 Secs. Rest

II. Pike Push-Ups - Start in a triangle position - Shift weight to your arms by getting on your toes - Lower down till your forehead touches the floor - Keep the hips high - look for a connection between ribcage & your elbows 4-5 Repetitions - 3 Sets - 90" Rest

III. Protracted Push Ups - Keep your shoulders in protraction (shoulder blades pull away from the spine) - do this all the way down and up as good as possible - look for a connection between ribcage & your elbows - don't let the elbows flare 4-5 Repetitions - 3 Sets - 90 Secs.

IV. Pike Push-Ups Elevated - Assembly your body in a triangle position - But this time the feet are on a chair or box - Shift weight to your arms - Lower down till your forehead touches the floor - Keep the hips high 4-5 Repetitions - 3 Sets - Rest 90" in between

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