# Senin (Push & planche) (Copy) (Copy) (Copy)

## Warm up

- 2 × 30s Jumping Jacks
- 2 × 15 Arm Circle
- 2 × 20 Wrist Circle
- 2 × 10 Cat-Cow
- 2 × 10 Hip Circle
- 2 × 10 Leg Swing (Forward-Backward)
- 2 × 5 Inchworm
- 2 × 30s Deep Squat Hold
- 1 × 20s Hollow Body Hold

## Cooldown

- 1 × 60s Child's Pose
- 1 × 45s Pigeon Pose
- 1 × 45s Hamstring Stretch (90/90)
- 1 × 45s Chest Wall Stretch
- 1 × 60s Shoulder Stretch (Cross-Body)
- 3 × 10s Planche Lean Hold
- 3 × 10s Frog Stand