3 Days a Week // February 2022: Push-Up Specialization Phase

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Warm-Up (Choose One)

Warm-Up Flow A

Warm-Up Flow B

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day 1

A1. 2-3 sets of 6-8 reps

Squat Clean (Kettlebell)

A2. 2-3 sets 8-10 reps

Incline Push-Up (Bench) (version 1)
Band-Assisted Push-Up (Band) (version 2)
Eccentric Push-Up (version 3)
Push-Up (version 4)
Loaded Push-Up (Band/Plate) (version 5)

B1. 2-3 sets of 20-30 seconds

Plank Alligator Crawl (Forward & Backward) (Blanket)

B2. 2-3 sets of 8-10 reps

Scapular Dip (Blocks/Chairs)

C1. 2-3 sets of 8-10 reps/side

Single-Arm Crab Reach (Kettlebell)

C2. 2-3 sets of 8-10 reps

Prone Retraction w/ Elbow Extension

D1. 2-3 sets of 10-12 reps

Standing Bicep Squeeze Curl (Kettlebell)

D2. 2-3 sets of 10-12 reps/side

Bent-over Single-Arm Tricep Kickback (Band)

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day 2

A1. 2-3 sets of 6-8 reps/side

Skater Squat

A2. 2-3 sets of 6-8 reps

Down Dog Push-Off

B1. 2-3 sets of 8-10 reps

Romanian Deadlift (Kettlebell) (version 1)
Romanian Deadlift (Barbell) (version 2)

B2. 2-3 sets of 10-12 reps

Prone Y Raise (Bench) (version 1)
Prone Y Raise (substitution)

C1. 2-3 sets of 10-12 reps/side

Single-Arm Serratus Punch (Kettlebell)

C2. 2-3 sets of 10-12 reps

Standing Pull-Apart (Band)

D1. 2-3 sets of 10-12 reps/side

Forearm Donkey Kick

D2. 2-3 sets of 8-10 reps

Straight-Leg Sit-Up

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day 3

A1. 2-3 sets of 20-30 seconds

Wall Sit w/ Front Raise Hold

A2. 2-3 sets of 8-10 reps(/side)

Three-Point Row (Kettlebell & Bench) (version 1)
Bent-over Row (Barbell) (version 2)

B1. 2-3 sets of 8-10 reps

Forearm Pec Slides (Blanket)

B2. 2-3 sets of 8-10 reps/side

Plank Pull-Through (Kettlebell)

C1. 2-3 sets of 8-10 reps

Hamstring Bridge Slide w/ Reach (Blanket)

C2. 2-3 sets of 6-8 reps/side

Forearm Side Plank Roll

D1. 2-3 sets of 6-8 reps/side

Down Dog Alternating Ankle Tap

D2. 2-3 sets of 6-8 reps/side

Dead Bug

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Optional Cool-Down (Choose One):

Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk