This time out, we're taking a look at the Spider-man push-up. By requiring a unique mixture of both core and upper body strength, along with good hip and groin flexibility, this drill puts an entirely new slant on one of the most popular exercises ever created.

To do it, get into position as if you were about to execute a standard push-up. As soon as you begin the lower phase, simultaneously bring your right leg around towards your right elbow. In the bottom position your torso should only be several inches from the ground, with you right knee as close as possible to your right elbow. After pausing for a second, push back up as you bring your leg back to the starting position and repeat to the other side. Continue alternating until you've completed 8 to 12 reps with good form. Keep in mind however that this is an extremely advanced drill, and shouldn't be attempted unless you can already do at least 10 push-ups with strict form.

 Performance Points:

• Maintain a neutral spine throughout the exercise. There is to be absolutely no sagging of the hips and lower back, or dropping the chin on to the chest in order to execute the drill.
• As you're bringing your leg around, be sure to keep your knee as far away from the ground as possible. A knee that travels too close to the floor on the way around indicates tightness in the groin and hips, and essentially rules the exercise out until you've improved your flexibility.
• Make sure you can pause in the bottom position for a split second to help eliminate the use of momentum to get back up.