Exercise – Pike Press Walks

Pike Press Walks are a type of quadrupedal movement similar to ostrich walks. This exercise is great for building strong shoulders, a nice developed core, and better hip and hamstring flexibility. Begin with your hands down on the floor as if you were in a pike stretch. Push as hard as you can through your arms with flat hands on the ground. While doing this, lean forward from the shoulders slightly and perform a small jump or slowly walk your feet forward. Attempt to hover as long as possible before putting your feet back down.

As a progression for the Pike Press Walk, you can also straddle your legs if mobility is an issue. You would perform the exercise as usual except your feet will be split apart. Participants performing Straddle Press Walks (Straddle Frogs) should still aim to straighten out their legs. See: https://youtu.be/Fd_Hslv8SQE

There’s a few ways we make advance progressions for our students in the gym. You can try one of the following:

• Use different hand positions – fingers forward, out to the side, or towards the center
• Getting the hips higher so that your toes can brush the lower forearm or wrists