Single Leg Push-Up: Improve Your Upper Body Strength With This Exercise

Single Leg Push-Up: Improve Your Upper Body Strength With This Exercise
Presented by Spartan Training®

You've heard of the 12 Days of Christmas. Well this is the 12 Days of Fitness. Each day we're revealing another Spartan-approved workout for the holiday season and new year. Click here to see all of the workouts.

To continue with our trend, we are spending today working our pushing muscles. Our pushing muscles involve the front half of the body. During the Spartan Super, you will need to be able to push for jumping obstacles, spear throws, climbs and carries, and any burpees that you hopefully will not have to do. So that said, a solid push workout is essential to training.

This push workout will be set up with one pancake lift followed by two tri-sets of an upper body exercise, a lower body exercise, and a plyometric/ power core stability exercise. You will finish off with one final superset of body weight stability exercises.

We’ve built this workout using a Spartan pancake for resistance, but you can also use a kettlebell, traditional sandbag, or most anything, really. Happy pushing (trust us, you'll thank us later).

The Spartan Super Training Plan Push Workout


Dynamic Warm Up

Main Set: 

1 - Squat and Press with Pancake - 4x6 (8 RPE)

Rest 2-5 Minutes between sets.

2 - Squats - 4x6 (8 RPE)

2 - Burpees - 4x10 (8 RPE)

2 - Pancake Slams - 4x10 (7 RPE)

Rest 1-2 Minutes between each set.

3 - Lateral Split Squats - 4x10 (7 RPE)

3 - Dips - 4x6-10 (7 RPE)

  • If you are unable to perform a free-hang dip, try a bench dip by walking your feet off of a bench and extend your arms. Lower your seat towards the ground off of the bench while bending your elbows than press your body back up to its starting position.

3 - Windmill - 4x6 (7 RPE)

Rest 1-2 Minutes between each set.

4 - Single-leg  Squat - 4x10 (7 RPE)

  • Beginner: Try the Single Leg Box Squats
  • Advanced: Try a Pistol Squat

4 - Push Ups - 4x10 (7 RPE)

Related: 12 Days of Fitness: The No-Excuses Deadball Workout

Cool Down

Pull out your favorite Acumobility SPARTAN Ball or Acumobility SPARTAN Eclipse Roller. Spend anywhere from 30 seconds to three minutes on each muscle, depending on tightness.

Today, you will want to release your:

  • Lats (under your shoulder blades)
  • Pecs (below the front of your shoulder socket)
  • Calfs (lower leg)
  • Hamstrings (back of upper leg)

A more advanced Spartan may also require a hip flexor releases just above your front hip bone.

Continue to Day 4 or start Training Plan from Day 1.

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