WORKOUT ONE

Workout overview

	Sets	Rest
1. Isometric tuck hold	3	2 min
2. Pseudo planche push-ups	3	2 min
3. Planche leans (static)	3	2 min
4. Scapula push-ups	3	1 min
5. Push-ups	2	2 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
5. Scapula push-ups	10 reps
6. Push-ups	10 reps

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1. Isometric tuck hold: 3 sets with 2 min rest

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
10 sec	12 sec	14 sec	16sec	18sec	20sec

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

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
8	9	10	11	12	13

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3. Planche leans (static): 30 sec for 3 sets. Rest 2 min between sets.

Note: increase the intensity by placing the hands closer to the wall each week.

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4. Scapula push-ups: 10 reps for 3 sets. Rest 1 min between sets.

Note: there is no weekly overload for this exercise.

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5. Push-ups (elbows in): AMRAP for 2 sets. Rest 2 min between sets

Note: Perform this exercise for as many reps as possible (AMRAP). There is no prescribed overload, but try and increase the total number each week. Make sure you perform the first set to complete failure.

Cool down

Thoracic extension Straddle stretch Shoulder extension stretch

1 min 1 min 1 min