# 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


### Workout

- 3 × 1 Push-Up (Diamond)
- 1 × 1 Push-Up (Diamond)

### Warm up