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Upper Body Push & Pull

You'll feel strong and balanced working through controlled push and pull movements — a great way to kick off the program with solid technique.

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Workout Breakdown

Arm Circle

1 set × 10 reps

Shoulder Roll

1 set × 10 reps

Scapular Push-Up

1 set × 10 reps

Wrist Flexibility Stretch

1 set × 30s

Pushup Progression

Progressive exercise

Row Progression

Progressive exercise

Pullup Progression

Progressive exercise

2 circuits

Plank

1 set × 30s

Reverse Snow Angel

1 set × 10 reps

Shoulder Stretch (Cross-Body)

1 set × 30s

Child's Pose Lat Stretch

1 set × 30s

Chest Expansion Stretch (Elbows Back)

1 set × 30s

Triceps Stretch - Overhead

1 set × 30s