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Plank Scapular Push-Up Protraction and Retraction
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Plank Scapular Push-Up Protraction and Retraction

Specification & Key Parameters
4 parameter
Parameter Value Parameter Value
Duration
15 min
Calories
120 KCAL
Level
beginner
Equipment
None
Groups
e99529b3x625ex4e28xac4dxb3f4c6a33e14 78177e2cx014ex4f1fx9898x7c90e4fe29d1 90c8b1f8xfcebx47e4x80b2x21a8da8bcda9 9e7d8c05x33e4x44f0x8b1cx738932fa2c62 062be71fx6c14x41c8x9e0ex816cb7313bef 27cc575exe667x4e25x930dx2e08666977f5 fcdba320xf7c9x4354xb5f0xa4743ec21d92 a40a3cdex2d8cx4068xa0f5xbb378fbb51b0 48d915bbx04c7x4438xaaf4x62152ad6d3e1 c7252300x374fx4a6dx97daxd0cd332f251c 013d75edx587ax4730x81c3xe20929a19697 bd7f0e78x2136x4f01xa15bx14c6f7016a5a be750c00x134dx4cbax8915x3a42da1ac896 8ead7582x07a1x48e1xb949x8dfa53439c32

Plank Scapular Push-Up Protraction and Retraction

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i Instructions

  1. 1. Set up in the anatomical starting position with neutral spine alignment.
  2. 2. Move smoothly through your active end-range of motion without bouncing.
  3. 3. Breathe deeply and avoid compensatory trunk rotations.

Physiological Impact

1%
Heart Rate Impact
2%
Muscle Load
1%
Fatigue Level
5%
Recovery Rate

Caloric Benchmarking

Running 400 kcal
Cycling 300 kcal
Swimming 500 kcal
Actual exercise 245 kcal
0 kcal 300 kcal 600 kcal
High Intensity

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