Shaun Zetlin - Push-up Progression: A 24 Push-up Journey to Stabilization, Strength, and Power

Prior to beginning any exercise program, you must consult with your physician. You must also consult your physician before increasing the intensity of your training. The information in this book is intended for healthy individuals.

Any application of the recommended material in this book is at the sole risk of the reader, and at the readers discretion. Responsibility of any injuries or other adverse effects resulting from the application of any of the information provided within this book is expressly disclaimed.

Price World Publishing 3971 Hoover Rd. Suite 77

Columbus, OH 43123-2839

Copyright 2015 by Shaun Zetlin All rights reserved. Neither this book, nor any parts within it may be sold or reproduced in any form without permission.

Editing by Vanessa Fravel Photographs by Rebecca Weiss Photography Printing by Cushing-Malloy, Inc.

First Edition, 2012

ISBN: 9781932549850

eISBN: 9781619843615

LCCN: 2014952170

In dedication to my sweet fiance Adrienne, my loving family, supportive friends, loyal clientele, and all of the fitness professionals who inspire me.

T his book speaks to the benefit of progression and executing the otherwise traditional push-up by performing a series of eight push-ups via stabilization, strength, and power techniques for a total of 24 push-ups that will challenge you unlike any other push-up you have performed before. This book discusses how instrumental the push-up is in regards to training the core, upper body, and lower body.

Everyone can benefit from reading this book because this program provides: core stabilization, improved posture, increased power, extra endurance, stronger stability in your joints, more strength in their upper and lower body, increased muscle mass, and fat loss.

While you discover how to improve your push-up technique, a main goal of this book is to inspire you to appreciate the benefits of refining your push-up approach in meeting your overall fitness training goals. You will not only become more advanced at performing the push-up with proper form, but you will also gain optimal core stabilization and core movement muscles that will functionally improve your posture. Obtaining optimal posture is vital for anyone to create proper symmetry via muscle length tension relationships in the body.

Mastering the push-up is important because while some individuals can press heavy weights at the gym, their actual true strength may not compare when it comes to performing the push-ups in this book. Push-ups challenge your core stability and core movement muscles more so than most exercises you might perform in a typical workout routine. Similarly, both the beginner and professional alike may be unaware of the extensive values that push-ups provide in conditioning the entire body.

Beyond the common desire to have stronger arms and shoulders, most individuals need to improve their core stabilization muscles because you need optimal stability before you can move efficiently. Furthermore, core movement muscles are engaged during all movement and, therefore, these muscle need to be developed to execute optimal strength. The different levels of progression in this book will work your overall stability, strength, and power without using any equipment in the process. All you need to perform these push-ups is your own body and the will to continue on this push-up journey.

This journey includes various sections in which you will learn about the core stabilization and core movement muscles with their importance in gaining overall stability, strength, and power. Moreover, this book will help you identify your own over-active (tight) and under-active (weak) muscles and how these specific muscles either help or hinder in your daily life. Whereas being able to execute a proper push-up is one thing, understanding its true power and function within in your body is another complete concept.

Simply put, the push-up is an incredible exercise that offers a multitude of gains that should be implemented in your current workout routine no matter your current fitness level. In essence, if you are able to execute a variety of push-ups, with the aforementioned goals in mind, the benefits of this program are plentiful. Whether youre someone who can devote hours weekly to this program or a very busy person with a limited schedule, performing a few exercises in this book, even on occasion, would be valuable. Therefore, The Ultimate Push-Up Progression Workout for a Stronger Core can benefit anyone and everyone no matter your fitness goals, levels, and lifestyle.

T he core remains a very popular word these days in the world of fitness. Most of us have seen or heard this term used frequently in magazines, TV commercials, or online articles, at your local gym, or even from your friends. While most of us know that having a strong core is fundamental, lets take a more detailed look into why a stronger core is crucially beneficial for everyone.

What is the Core?

The core can be best characterized as the central area of the body that consists of your entire spine (cervical, thoracic, and lumbar), the pelvic girdle, and hip flexors. Your core encompasses all of the core stabilization and core movement muscles that include your abdominals and obliques. Your core goes beyond just your abdominal muscles since your other core muscles are the gluteus maximus, gluteus medius, gluteus minimus, anterior shoulders, medial shoulders, posterior shoulders, pectoralis major muscles, pectoralis minor muscles, latissimus dorsi, and scapulae. Thus, the core consists not just of your abdominals or lower back, but includes a multitude of muscles, tendons, bones, and joints. Essentially, the core can be defined as your entire body excluding the extremities such as your head, arms, and legs.

These muscles of the core can be classified into distinct categories based upon their function of either stabilizing or providing movement for your body.

The core stabilization muscles are:

Transverse Abdominis

Internal Oblique

Pelvic Floor

Multifidus

Diaphragm

Transversospinalis

The core movement muscles are:

Rectus Abdominis