# Push

Shoulder Circle · Knee Push-Up · Scapular Push-Up · Push-Up (Diamond) · Dip (Parallel Bar) · Dip (Parallel Bar) · Hanging Pike Leg Raise Negative

## Workout

- 1 × 30-60s Shoulder Circle
- 1 × 8-12 Knee Push-Up
- 1 × 8-12 Scapular Push-Up
- **Superset 1 · 3 rounds**
  - Pushup Progression
  - Dip Progression
- **Superset 2 · 3 rounds**
  - 1 Pike Push-Up
  - Anti-Extension Progression