# Ppl plus skills

## Push

### Workout

- 2 × 8 Push-Up
- 2 × 8 Push-Up (Decline)
- 2 × 8 Pike Push-Up
- 2 × 8 Push-Up (Diamond)
- 2 × 8 Planche Push-Up (Pseudo)


## Pull

### Workout

- 2 × 15 Reverse Snow Angel
- 2 × 15 Superman
- 2 × 15 Prone Y Raise
- 2 × 15 Prone T Raise
- 2 × 45s Reverse Plank


## Legs

### Workout

- 2 × 12 Split Squat (Bulgarian)
- 2 × 20 Bodyweight Squat
- 2 × 15+ Reverse Lunge
- 2 × 15 Glute Bridge (Single-Leg)
- 2 × 25 Calf Raise
- 2 × 60s Wall Sit


## Full body

### Workout

- 2 × 20 Push-Up
- 2 × 15 Pike Push-Up
- 2 × 20 Bodyweight Squat
- 2 × 15+ Reverse Lunge
- 2 × 15 Superman
- 2 × 40s Hollow Body Hold


## Abs+skills

### Workout

- 1 × Handstand Progression _(progression — pick your level)_
- 1 × 5-10min L-Sit Hold
- 1 × 5-10min Frog Stand
- 2 × 40s Hollow Body Hold
- 2 × 20 Crunch (Reverse)
- 2 × 15 Leg Raise
- 2 × 60s Plank