Workout One – Push (60 min)

Workout overview

	Sets	Rest
1. Tuck planche hold	3	2 min
2. Pike push-ups	3	2 min
3. Pseudo planche push-ups	3	2 min
4. Dips	3	2 min
5. Reverse hypers	3	1 min

Warm-up (5 min)

1. Wrist circles	10 each direction
2. Elbow circles	10 each direction
3. Shoulder circles	10 each direction
4. Wrist push-ups	10 reps ea (palms and back of palms)
5. Scap push-ups	5-10 reps
6. Push-ups	5-10 reps

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1. Tuck planche hold: 3 sets with 2 min rest

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
15 secs	16 secs	17 secs	18 secs	19 secs	20 secs

2. Pike push-ups: 3 sets with 2 min rest

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
5	5	5	6	6	6

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3. Pseudo planche push-ups: 3 sets with 2 min rest

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
8	9	9	10	10	11

3. Dips: 3 sets with 2 min rest

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
10	10	11	11	12	12

3. Reverse Hypers: 3 sets with 1 min rest

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
6	7	8	9	10	10

Week 1
Week 2	please complete the previous week first
Week 3	please complete the previous week first
Week 4	please complete the previous week first
Week 5	please complete the previous week first
Week 6	please complete the previous week first

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Post-workout flexibility

Perform these stretches as an optional cool-down for two rounds to help maintain or increase mobility in areas that are important for calisthenics.

A. Shoulder extension: 30-60 secs

B. Straddle: 1 min

C. Thoracic Rotation: 1 min

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