MW Wave PU + Back Stretch


MW Wave PU + Back Stretch


This MW exercise is a combination of MW Wave push up with the Back Piramyd Stretch. The aim is to improve spine extension mobility, strenghening arms and sholuders and stretch hamstring at same time. FIRST STEP: Start by performing a “Piramyd Back Stretch” movement (start position). Begin on your hands and knees. Knees are directly below your hips and hands slightly forward of shoulders. Exhale and lift your knees away from the floor. Push your thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. SECOND STEP: Come into a “Sphinx” pose. Lower your entire body towards floor performing the “wave push up” movement. Once the entire body is flat on the floor, spread your fingers and press your palms into the floor. Rotate your shoulders back and down away from your ears. Push your upper body off the floor and straighten your arms as much as is comfortable while keeping your hips, legs and feet planted on the ground. Hold for a couple of seconds (end position) then go back to the start position.

CAUTION: If you’re unsure of your health status, have multiple health problems, previous injuries or are pregnant, speak with your doctor before starting a new exercise program.

Exercise Tips

  • Maintain the neutral lumbar spine during the “Piramyd Back Stretch” movement;
  • Focus your attention on opening your chest during the “Sphinx” movement by protracting scapula;
  • Feel hamstring and calf stretch during the “Piramyd Back Stretch” movement;
  • Stop immediately the exercise if you feel low-back or shoulder pain during the entire movement especially on the “Sphinx” position;



  1. MW Sphinx + BS Lev.1
  2. MW Sphinx + BS Lev.2


Push Up + Back Stretch (progression)