# Push & Planche Prep

Build raw pressing power and planche strength with heavy holds, handstand work, and dips. You'll develop the shoulder and chest stability needed for advanced calisthenics skills.

## Warm-up

- 1 × 45s Shoulder Warm-up - Resistance Band
- 2 × 5 Wall Handstand Kick-Up
- 1 × 15 Jumping Jacks

## Main

- 5 × 20s Planche Lean Hold
- **Superset · 4 rounds**
  - 5 Handstand Push-Up (Wall-Assisted)
  - 6 Pull-Up
- 4 × 6 Dip (Parallel Bar)
- **Superset · 3 rounds**
  - 20s L-Sit Hold (Foot-Supported)
  - 5 Archer Push-Up
- 3 × 12 Dip (Triceps)

## Cool-down

- 1 × 30s Hand Clasp Stretch (Behind the Back)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 45s Child's Pose