# Push 1

Arm Swing (Dynamic) · Dead Bug · Ring Support Hold · Hang (Arch) · Pike Push Up · Pull-Up · Plank · Side Plank · Reverse Plank · Shoulder Extension · Shoulder Stretch (Cross-Body) · Hand Clasp Stretch (Behind the Back) · Chest Wall Stretch

## Warmup

- 1 × 10min Dynamic Stretch
- 1 × 1-2min Dead Bug
- 1 × 30-60s Ring Support Hold
- 1 × 5-8 Hang (Arch)

## Primary Push


## Secondary Push


## Accessory push

- 5 × 5-8 Pike Push-Up (Elevated)

## Pull Ups

- 3 × 5-8 Pull-Up

## Core

- 1 × 30-120s Plank
- 1 × 30-120s Side Plank
- 1 × 30-120s Reverse Plank

## Stretching

- 1 × 30-60s Shoulder Extension Stretch
- 1 × 30-60s Shoulder Stretch (Cross-Body)
- 1 × 30-60s Hand Clasp Stretch (Behind the Back)
- 1 × 30-60s Chest Wall Stretch