# 1

## Pushup day

Push-Up · Pike Push-Up · Push-Up (Wide) · Push-Up (Close)

### Workout

- 3 × 20-25 Push-Up
- 3 × 10-15 Pike Push-Up
- 3 × 15-20 Push-Up (Wide)
- 3 × 10-15 Push-Up (Close)


## Leg+Core day

Split Squat (Bulgarian) · Jump Squat · Calf Raise · Hanging Knee Raise

### Workout

- 3 × 0-12 Split Squat (Bulgarian)
- 3 × 12-15 Jump Squat
- 3 × 20-25 Calf Raise - Resistance Band
- 3 × 10-12 Hanging Knee Raise


## Pull day

Pull-Up · Wide grip pullup · bar hang · Hollow Body Hold

### Workout

- 4 × 6-8 Pull-Up
- 3 × 4-6 Wide grip pullup
- 3 × 0+s bar hang
- 3 × 30-45s Hollow Body Hold


## Push day

Wall Handstand Hold · Push-Up (Diamond) · Push-Up

### Workout

- 3 × 30-45s Wall Handstand Hold
- 3 × 15-20 Push-Up (Diamond)
- 2 × 0+ Push-Up