progression checklist

power burpee

markers of control

pain

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

  • If unsure, err on the side of not progressing

breath control

  • Inhale to prepare for motion

  • Exhale aggressively with a “hiss” or grunt when transitioning from one position to the next

  • Example:

    • Inhale at the bottom of the push-up and then exhale powerfully as you jump to quadruped hip hinge.

    • Pause and inhale before exhaling to jump vertically.

    • Breathing nasally or conversationally as you gently return to the ground

    • Repeat the inhale and explosive exhale procedure from the bottom of the push-up position

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 jump-through

      • The knees land excessively in front of the toes

      • The heels elevate from the ground

      • The hips land higher than the shoulders

      • The upper back is excessively flexed

      • The neck is excessively flexed or extended.

impact control

  • Light contact is made with the ground when:

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

    • Landing the feet to the ground when umping forward

    • Returning the feet to the ground after vertical jumping

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