Clock Push-Up

Form sequence

1. 01 · get down

   Move into a prone position on the floor, supporting your weight on your hands and toes.

2. 02 · starting position

   Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.

3. 03 · lower

   Descend by flexing at the elbow, lowering your chest toward the ground.

4. 04 · explode · Key step

   At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible until you are air borne. Aim to "jump" 12-18 inches to one side.

5. 05 · shift

   As you accelerate up, move your outside foot away from your direction of travel. Leaving the ground, shift your body about 30 degrees for the next repetition.

6. 06 · complete circle

   Return to the starting position and repeat the exercise, working all the way around until you are back where you started.