Push Chipper with Patrick Frost | The Closer | Nike

Push Chipper with Patrick Frost | The Closer | Nike


What’s up, guys?
My name is Patrick Frost. I’m a Nike Master Trainer
and I’m coming at you with a fantastic finisher. It’s a great way to
end any workout and it’s going to push you
to your limits. All you need is 3 minutes and a set
of medium to moderate dumbbells, something that you guys can handle
a decent amount of volume with. We’re going to focus mostly
on two main exercises: the tricep pushup and
the squat thruster. We’re going to be working
with a chipper. So that means that we’re going
to start at the highest rep range, which in this case will be 10. And every single time you reset,
we’re going to chip away two reps. So we’re going to go
10, 8, 6, 4, and 2. If you finish this before
the three minutes is up, I want you to maintain
a hollow body hold for the remaining time period. With the tricep pushup, it’s best
to have the weights with you because we want to think
about quick transitions. We’re going to keep our elbows
tight by our ribs as we draw ourselves down, press through those palms
to bring ourselves up. Always remember that
pushups are moving planks, so we want our pelvis
to be engaged the whole time. No sloppy pelvises here. If you need to modify,
I want you to drop to your knees. And then the second move, we want
to hop our feet outside of hands, keeping our shoulders
higher than hips, we’re going to clean the weight up. Resting the weight
on your shoulders, you’re going to squat. Using the power from our legs,
we’re going to punch the ceiling with those arms, this thruster. From there, we’ll go back
to our tricep push-up. But if you finish this before
the three minutes is up, you guys are going to maintain
this beautiful hollow body hold. The hollow body,
we want to make sure that we’re always having contact
with the floor from our mid-back. You want to start
with your knees in, your shoulder blades up,
extend your legs out, arms forward. My more advanced,
biceps by your ears. Again, guys, this is going
to be a lot of hard work, but we got this. Three minutes on the clock.
Let’s go. And that’s how you finish strong.

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