For the quad press, think of a movement that's a squat-pushup hybrid. Get down on the floor, and place your hands under your shoulders in a tabletop position. Next, turn your forearms inward about 45 degrees to form a diamond with your hands. Have your knees bent but just above the ground. Keep your weight evenly balanced between your hands and the inside balls of your feet. Lower yourself by bending at your elbows while pushing your knees out and keeping your back flat.
Push your back up through your palms and toes while flexing your triceps hard at the top with each rep. Perform three to four sets of 15 to 20 reps.Begin the spiderman pushup in a standard pushup with your feet together and your arms aligned with your wrists. Keep your core tight, and lower your body, using control. As you bring yourself down, pull one knee toward the elbow of the same side.
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