# Beginner Push Day

Beginner Push-Day:
Always do the full range of motion with control.
Rest for 90 - 180 secs
Progress when you reach top of the rep range with good form.

## Warm up

- 2 × 1 Wrist Flexibility Stretch
- 1 × 0 Shoulder Warm-up - Resistance Band

## Push

- 4 × 6-10 Knee Push-Up
- 3 × 6-10s Pike Push Up Hold
- 4 × 6-10 Scapular Push-Up
- 3 × 30-40s Plank
- 3 × 20-30s Hollow Body Hold