# Calisthenics Push Day (Basics)

Build serious pushing strength from the ground up — you'll work through classic and advanced push-up progressions that torch your chest, shoulders, and triceps. Expect to feel the burn and walk away stronger every rep!

## Warm-Up

- 2 × 20s Arm Circle
- 2 × 20s Shoulder Roll
- 2 × 20s Chest Stretch
- 2 × 10 Scapular Push-Up
- 2 × 30s Wrist Circle

## Foundation — Push-Up Mastery

- 3 × 12 Push-Up (Incline)
- 4 × 12 Push-Up
- 3 × 10 Push-Up (Wide)

## Progressions — Strength & Skill

- 3 × 8 Push-Up (Diamond)
- 3 × 10 Push-Up (Decline)
- 3 × 8 Pike Push-Up
- 3 × 6 Archer Push-Up

## Finisher

- **Circuit · 3 rounds**
  - 10 Push-Up
  - 10 Dip (Triceps)
  - 30s Plank (Shoulder Tap)
- 1 × 30s Push-Up

## Cool Down

- 1 × 40s Child's Pose
- 2 × 30s Chest Doorway Stretch
- 2 × 25s Shoulder Stretch (Cross-Body)
- 2 × 25s Triceps Stretch (Overhead) - Partner Assisted
- 1 × 40s Cat-Cow