PUSH WORKOUT

Workout overview

SetsRest
1. Wall handstand push-ups32 min
2. Tuck planche hold42 min
3. Psuedo planche push-ups32 min
4. Pike push-ups32 min
5. Dips32 min

Warm-up (5 min)

1. Wrist circles10 ea direction
2. Elbow circles10 ea direction
3. Shoulder circles10 ea direction
4. Wrist push-ups10 reps
5. Scapula push-ups10 reps
6. Push-ups10 reps

1. Wall handstand push-ups: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
445566

2. Tuck planche holds: 15 sec for 4 sets. Rest 2 min between sets.

Note: Do not exceed the prescribed duration. Overload the exercise by advancing to a more difficult planche shape.


3. Pseudo planche push-ups: 4 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
8910111214

4. Pike push-ups: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
67891011

5. Dips: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
141516171819

Cool down

Thoracic extension
Straddle stretch
Shoulder extension stretch
1 min
1 min
1 min
Thoracic extension
Straddle stretch
Shoulder extension stretch

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