How Strong are You? Levels 1-12 for Parents — Key Takeaways
Master the six-level bodyweight progression of push-ups, squats, and crab presses first—building strict-form volume to near-failure—before attempting pike push-ups, toe squats, or reverse planks while your kids play.
Key takeaways
Pike push-ups load shoulders via forward head lean, not just hip height
Pike push-ups load shoulders via forward head lean, not just hip height
- Lean head forward in front of hands, not straight down — this shifts load to delts/triceps, mirroring an overhead press.
Progress push-ups strictly via submaximal volume or near-failure sets
Progress push-ups strictly via submaximal volume or near-failure sets
- Two valid protocols: few sets close to failure OR many submaximal sets. Form must stay strict — full body tension, no lower back arch or shoulder rounding.
Crab press → reverse plank = built-in scapular progression without equipment
Crab press → reverse plank = built-in scapular progression without equipment
- Reverse plank (legs straight) forces harder shoulder extension and stronger hamstring/glute activation than crab press, extending the same movement pattern.
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In this video
- 1mIn Shape Parent Solution
- 1mLevel 1: Push-up
- 1mLevel 2: Basic Squats
- 2mLevel 3: Crab Press
- 2mLevel 4: Pike Push-up
- 3mLevel 5: Toe Squat
- 3mLevel 6: Reverse Plank
- 4mLevel 7: Wall Push-up
- 4mLevel 8: Shrimp Squat
- 5mLevel 9: L-Sit
- 5mLevel 10: Shoulder Stand
- 6mLevel 11: Pistol Squat
- 7mLevel 12: Pull-up
“Bro, please do some push-ups.”
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