PVC Physical Strategy 11

Pike Press

  • This week’s mission is to perform the Pike Press in three positions (bent at the waist with straight legs and your butt pointing up toward the sky).
  • Start with the easiest pike position, walk your hands closer to your feet for more of a challenge, then go extreme for the third option (hands closest to your feet).
  • Chose the challenge level that suits you best.

How to do Pike Press:

  • Step 1: Place your feet up on a bench and your hands on the ground. Chest towards the floor.
  • Step 2: Keeping your legs straight bend at the waist so that your shoulders and head are pointed towards the ground.
  • Step 3: Bend at the elbows and lower your shoulders towards the floor.
  • Step 4: Touch your head to the floor and then push yourself back up. This completes one repetition.

Platinum: 5 rounds of 8-8-8 Pike Press

  • Eight in the easiest position.
  • Then eight in a more challenging position.
  • Then eight in an extreme position.
  • Take as much rest as needed between rounds.

Gold: 5 rounds of 5-5-5 Pike Press

  • Five in the easiest position.
  • Then five in a more challenging position.
  • Then five in an extreme position.
  • Take as much rest as needed between rounds.

Silver: 5 rounds of 4-4-4 Pike Press

  • Four in the easiest position.
  • Then four in a more challenging position.
  • Then four in an extreme position.
  • Take as much rest as needed between rounds.

Bronze: 5 rounds of 3-3-3 Pike Press

  • Three in the easiest position.
  • Then three in a more challenging position.
  • Then three in an extreme position.
  • Take as much rest as needed between rounds.

CAUTION: You may find this challenge pretty intense, so use your best judgment and be safe!

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