Starting from a knee push-up position — no pride here, just honest exploration — you'll discover how to accept load on the way down and drive out of it on the way up, all while keeping your shoulders organized and centered. You'll feel how internal rotation engages the pecs to press away from the floor, and how ‘screwing the floor away’ recruits your scapula and the back of the shoulder to control the descent. We layer in positional isometrics first, then move into a few full reps so the control carries over. This is patient, intelligent work that teaches your body to move well rather than just push through.

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