progression checklist

flow burpee

pain

  • No pain is felt during the movement that is deemed unsafe

  • If unsure, err on the side of not progressing

breath control

  • NASAL OR CONVERSATIONAL BREATHING

    • Nasal breathing - breathe in and out lightly and quietly only through the nose

      • Oral position - lips closed, teeth don’t touch, tongue resting lightly on the roof of the mouth

    • Conversational breathing - breathe in a manner where the inflection of your voice is maintained at that of a normal conversation

postural control

  • Do not progress if any of the following compensations occur

    • During the push-up

      • Excessive shoulder shrug

      • The hands are too close to the shoulders

      • The hands are excessively in front of the shoulders

      • The neck is excessively extended

      • The hips are higher than the shoulders

    • During the step or jump-through

      • The front knee or both knees is/are excessively in front of the toes

      • The heel(s) elevate from the ground

      • The hips are higher than the shoulders

      • The upper back is excessively flexed

      • The neck is excessively flexed/extended.

impact control

  • Light contact is made with the ground when:

    • Touching the hips and chest to the ground during the push-up

    • Landing while stepping or jumping forward

    • Returning the feet to the ground after vertical jumping

    • Returning the hands, chest and hips to the ground after jumping