ONLINE TRAINING PROGRAM

STEP 2:

Upper Body-Push Workout

Complete the full warm-up, followed by the strength workout 

WARMUP

CIRCUIT

Chest, Shoulders & Triceps

A1) Dead Bug Around The World (x8e)

A2) Quadruped Scap Push Up (x12)

A3) Shoulder Circles (x20e)

A4) Jumping Jacks (x25)

 

B1) Side Plank From Knee (x20-30sec e)

B2) Supine Scap Slides (x12)

B3) Door Frame Pec Stretch (x8x2sec)

B4) Seal Jacks (x25)

 

C1) Russian Twist (x12)

C2) Quadruped Reach Roll Lift (x8e)

C3) Crab Position Hip Lift (x10)

C4) Eccentric Push Ups (5sec down) (x5)

Speed Drill/Agility 1: Scissor Switches (2-3 x30sec)

UPPER

BODY- PUSH

Volume

3-4 Sets Of Each

 

A1) Push Ups (go from knees if needed) (12)

A2) Dead Bug Opposite Reach (10e)

 

B1) 1/2 Kneeling Single Arm Shoulder Press (12e)

B2) Side Plank (20-30sec)

 

C1) Tricep Push Up (floor or wall) (8-10)

C2)  1/2 Kneeling Anti Rotations Iso (20-30sec)

C3) Lateral Raise (10-12)

UPPER

BODY-PUSH

Strength

3-4 Sets Of Each

A1) Pause Push Up (go from knees if needed) (6-8)

A2) Dead Bug Opposite Reach (10e)

 

B1) Quadruped Single Arm Iso Over Head Press (into wall) (3x10sec e)

B2) Side Plank (20-30sec)

 

C1) Eccentric Tricep Push Up (5sec down) (6-8)

C2)  1/2 Kneeling Anti Rotations Iso (20-30sec)

C3) Front Raise to Lateral Raise (2sec pause at top) (4e)

UPPER

BODY-PUSH

Power

3-4 Sets Of Each

 

A1) Push Up Clusters (go from knees if needed) (4-6x2)

A2) Dead Bug Opposite Reach (10e)

 

B1) Single Arm Push Press (4-6e)

B2) Side Plank (20-30sec)

 

C1) Tricep Push Up Clusters on Wall (4-6)

C2) 1/2 Kneeling Anti Rotation Iso (20-30sec)

C3) Split Stance Arm Acton Busts (85-95%) (3x10sec)

NEXT:

STEP 3:

Finisher

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