Workout One – Push (60 min)

Workout overview

	Sets	Rest
1. Handstand to planche negative/wall-slide	5	2 min
2. Wall HSPU or Pike push-up	4	2 min
3. Planche push-up	4	2 min
4. Planche hold	4	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. Push-ups	10 reps

---

1. Handstand to planche negative/wall-slide: 5 sets of 1-3 reps with 2 min rest

2. Wall HSPU or pike push-up: 4 sets with 2 min rest

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
6	6	6	7	7	7

---

3. Planche push-up: 4 sets with 2 min rest

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

3. Planche hold: 4 sets with 2 min rest

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
15 secs	15 secs	16 secs	16 secs	17 secs	17 secs

3. Reverse Hypers: 3 sets with 1 min rest

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

---

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. Forward fold: 1 min

C. Thoracic Rotation: 1 min

---