Day 3 – Push Up Strength Block B

A – Prep It Before You Press It

  1. Wrist prep x 1:30mins


  • 4 To 3 Point Kneel x 5 each side
  • Supine Scap Pro-Retraction x 10
  • Handcuffs x 5
    x 2 Rounds

B – Isometrics Part 1

Complete 3 Rounds of the following:

Bird Dog x 3 each + 2 breaths (pause) on each rep
Tuck Up Leg Lowers x 3 each leg
Reverse Plank x 3 Breaths

Do each exercise back to back, with a 30-60 second rest after each round.

Then move onto part 2…

C – Isometrics Part 2

8 Rounds:

Bottom Up Press Up Hold (knees/toes) x 1 rep for a 5-15sec hold

keep your phone with timer on the floor in front of your face

Rest 30secs after every rep. 1 Total rep counts as 1 round

At the very bottom of the press up is where your core is most likely to fatigue and fail, squeeze glutes hard, connect ribs to hips, the bottom hold should still feel like a plank!

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