Push + Abs

Warm Up — Notes: Week 1&2 build slowly, no ego. Week 3&4 small progress. Week 5&6 reach targets 00:00 Warm Up — Passive Hang: Goal - 60 seconds 00:00 Warm Up — Active Hang: Goal - 60 seconds 00:45 Push (A) — Notes: Week 1-6 quality reps. A1 progressive overload, full ROM 01:18 Push (A) — Banded Shoulder Openers x 30 seconds 01:02 Push (A) — A1-Dumbell Incline Chest Press: 6-8 reps with a pause 00:00 Push (A) — A2-Push Up or Pause Push Up OR Parallel Bar Dips x 10 reps each (weighted) 03:04 Push (A) — A3-Medicine Ball Throws x 10 reps 00:00 Push (A) — x 4 sets 00:00 Push (B) — Notes: Week 1-6 progressive overload with full ROM 00:00 Push (B) — B1-Cable OR Flat Bench Dumbell Flys with Pulse x 6-8 reps 00:00 Push (B) — B2-Dumbell Lateral Raises x 8-10 reps 00:00 Push (B) — x 3 sets 00:00