progression checklist
strong burpee
pain
No pain is felt during the movement that is deemed unsafe
If unsure, err on the side of not progressing
breath control
Inhale during the eccentric transitions and when preparing for the concentric transitions:
Bodyweight
When lowering down for each push-up
Before lifting the hand for each shoulder tap
Before stepping or jumping forward
Before standing from squatting
Before jumping vertically
Loaded:
When lowering down for each push-up
Before pulling up for each row
Before stepping or jumping forward
Before cleaning the weights up
Before standing from squatting
Before pressing the weights up
Exhale during each concentric transition:
Bodyweight
When pushing up for each push-up
When lifting the hand for each shoulder tap
When stepping or jumping forward
When standing from squatting
When jumping vertically
Loaded:
When pushing up for each push-up
When pulling up for each row
When stepping or jumping forward
When cleaning the weights up
When standing from squatting
When pressing the weights up
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
Excessive lower back extension
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 or your body when:
Touching the hips and chest to ground during the push-up
Tapping the shoulder during the shoulder tap (bodyweight version)
Returning the weight to the ground after each row
Landing while stepping or jumping forward
The weights come in contact with the chest and shoulders during the clean
Returning the weights to the shoulders after pressing
Returning the weights to ground after pressing
Returning the feet to the ground after vertical jumping (bodyweight version)
Returning the hands to the ground after jumping (bodyweight version)