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CREDITS FOR
NATIONAL ACADEMY OF SPORTS MEDICINE
20+
Years Experience
24
Certifications
Learn "The focused five"
01
MAINTAIN A
NEUTRAL SPINE
POSITION
02
DO NOT LEAN
OR HIKE YOUR
HIPS UPWARD
03
ENGAGE YOUR GLUTEUS
MAXIMUS
04
DRAW IN YOUR
ABDOMINALS
05
UTILIZE
DOWNWARD INHALING/
UPWARD EXHALING
COURSE EXAMPLES:
Crab walk push-up
This dynamic movement challenges your muscles intensely to work in an unusual way, creating a multitude of coordination while stretching your leg muscles and lower back. Furthermore, this exercise requires cardiovascular ability since your core, upperbody, and lower body must work together for optimal strength since your hip flexors must maintain a neutral spinal position in your back throughout.
The primary movers of this exercise that build lean muscle are: anterior, medial, and posterior deltoid muscles, pectoralis major and pectoralis minor muscles, triceps, rhomboids, latissimus dorsi muscles, rotator cuffs, hip flexors, hip adductors, erector spinae, gluteus maximus muscles, gluteus minimus muscles, gluteus medius muscles, hamstrings, and calves.
BEGINNER
-
3 sets
-
12 repititions
-
6 repititions each side
-
2 shuffles
INTERMEDIATE
-
3 sets
-
20 repititions
-
10 repititions each side
-
3 shuffles
ADVANCED
-
3 sets
-
30 repititions
-
15 repititions each side
-
4 shuffles
Rest time between sets should be three to four minutes for full recovery.
STARTING POSITION
As with most of the beginning push-up positions above, start in the traditional push-up position with your knees, feet, and legs together. Your hands should be positioned slightly more than shoulder-width apart.
TO PERFORM
Execute a push-up with your nose touching the floor for optimal range of motion and then shuffle with intense speed horizontally to one side.
TO PERFORM CONT'D
Shuffle simultaneously with your hands and feet to
one side, and then perform a push-up with your knees, legs, and feet together throughout. Next, shuffle back to your starting position and perform another push-up with your knees, legs, and feet together.
The number of shuffles you perform side-to-side and the volume of push-ups depend obviously on your fitness levels (please see detailed information below).
To finish a set, alternate from side-to-side and perform a push-up after you execute your shuffles.
ALTERNATING LEG PUSH-UPS
KICKBACKS WITH PUSH-UPS
JUMPING JACK PUSH-UPS
ALTERNATING LEG PUSH-UPS
KICKBACKS WITH PUSH-UPS
JUMPING JACK PUSH-UPS
Objectives
This section covers the key goals of the program, focusing on push-up techniques, core strength, posture, and movement progression. It helps improve performance, form, and overall training effectiveness.
Push-Up Core
One-on-one intensive training sessions designed for rapid transformation and optimal results.
Online Coaching
Examine all of the benefits of the variations that the push-up provides.
Core Muscles
Learn the difference between the core stabilization and core movement muscles.
Posture Alignment
Understand good posture and its effects on the neutral spinal position.
Focused Five
Gain knowledge of “The Focused Five” and how it aids in optimal performance.
Training Progression
Discover the importance of progression from stabilization, strength, and power.
Hand Position
Learn how elbow and hand positioning play a vital role in the performance of push-ups.
Muscle Imbalances
Obtain education on common muscular imbalances an corrective practices.
Additional details
COURSE MATERIAL
This course features online enrollment, one paperback copy of "Push-up Progression (2nd Edition)," printed course outline, printed study guide, and link to online exam with instant grading. Paper certificate will be mailed within ten days of passing the online exam.
COURSE SYLLABUS
Your paperback copy of "Push-up Progression (2nd Edition)" is your reading material to help you learn your course objectives before taking the exam. While everyone studies and obtains information differently, listed below are some useful tips in helping you learn this material:
Be mindful to allow yourself the proper time per page to absorb the material
Complete the entire study guide to prepare for the final exam
Take notes, highlight, and underline all significant information
Create notecards on the anatomy of the core muscles, other muscle groups, and the various push-ups
If applicable, perform the push-ups and stretching exercises personally for a higher understanding
Examine all photos of the core muscles and push-ups for visual comprehension
TESTING PROCESS
This course features an online exam on Zetlin Fitness that consists of 100 total questions consisting of 50 multiple choice and 50 true/false. You may take this exam up to three times without penalty if you fail to receive a score of 75 or higher. You must be at least 18 years of age to register for this course. We recommend a personal trainer certification and a current CPR certification.
Real Stories. Lasting Transformation.
Hear from Shaun's clients about their transformational journey.
Shaun Zetlin’s book is unique in that he shares his own struggles, both emotional and physical, and how they led him to be the man he is today. He is not only a Master Fitness Trainer, but an incredibly self aware individual. As such, he is able to make the mind-body connection as no-one else I have encountered has.
In his book, Shaun outlines five Master Mantras, all of which spoke to me. However, the one that touched me most was “Believe That You Are Worthy!” As one who has struggled with depression and anxiety as well as eating disorders my whole life, this approach to fitness is refreshing. It has helped me see why my past attempts at fitness may have failed and led me to believe that I deserve to be healthy. Shaun also talks about shame and thus his approach to fitness is never shame-based; something incredibly important to me.
Throughout, Shaun makes you feel he is on your side with his judgment-free attitude. His enthusiasm is palpable. He truly wants each of us to be the best version of ourselves.
-Jane W
Shaun Zetlin is the real deal. He is an expert fitness trainer. His knowledge of how the body works and how best to care for it are beyond compare. This books supports the intertwined emotional piece. Shaun is brave and reveals the work he has done to overcome trauma. Through his work he has crafted a new gym bag that finally ties how our emotional worlds impact self care. He reinforces the idea that we are all where we need to be right now. I turn to his emotional guidance techniques for strength, in particular, using visualization to help focus before an exercise and move fear to positivity. This book is important and Shaun is a trustworthy guide. He helps you become open to more than physical power. Don’t miss the opportunity to progress to a new level of fitness - both physical and emotional. Thank you!
-Sarah P
Shaun Zetlin's book has helped me add an important piece that's been missing from my workouts--the emotional component. As a Master Trainer, he has incredible knowledge of the ways to strengthen the body--his exercises and fitness progressions are top notch. But in this book, he takes you to another level to make you stronger in both body and mind. Shaun's Master Mantras and Emotional Guidance Techniques help you visualize and move toward a greater self. He shares honestly about his journey toward his own fitness, which is something I really appreciate in a self-care book. He's worked through his own struggles and now brings that knowledge and experience to the table. You can trust him to help take you on your own journey.
-Rebecca F
“I have been training with Shaun for the past eleven years. As a result, my body has completely changed- for the better, of course! I have great muscle definition- back, abs, arms- and am one of the strongest women in the gym. Shaun has helped me achieve my goals with his innovative workout routines. The workouts he designs are both challenging and fun. He is continually supportive and really helps me be my best. I can't praise him enough!”