Training program

Push

Skill (15 min) Tuck Planche → 3–6 sets × 10–20 sec (full recovery) Handstand Progression → 3–6 sets × 5–15 sec (full recovery) Strength Dips – 4 × 6–12 Pike Push-ups – 3 × 6–12 Diamond Push-ups – 3 × 6–12 Bodyweight tricep extension – 2 × 10–20 Scapular Push-Ups – 3 × 10–15 Core Hollow Body Hold → 2×20–45 sec Progress when