Push/Pull at Home

Foundational chest, shoulder, and triceps work with simple core finishers.

1. Wide Hand Push up

   3 sets

   10 reps

   60s rest

2. Push up (on knees)

   3 sets

   10 reps

   60s rest

3. Diamond Push up (on knees)

   3 sets

   8 reps

   60s rest

4. Isometric Chest Squeeze

   3 sets

   1 reps

   45s rest

5. Dead Bug

   3 sets

   10 reps

   45s rest

6. Oblique Crunch

   3 sets

   12 reps

   45s rest

7. Lying Leg Raise

   3 sets

   10 reps

   45s rest

Beginner pull emphasis with posture and scapular control, plus core stability.

1. Inverted Row

   3 sets

   8 reps

   75s rest

2. Underhand Grip Inverted Back Row

   3 sets

   8 reps

   75s rest

3. Scapular Slide Back to Wall

   3 sets

   12 reps

   60s rest

4. Bird Dog

   3 sets

   8 reps

   45s rest

5. Dead Bug

   3 sets

   10 reps

   45s rest

6. Oblique Crunch

   3 sets

   12 reps

   45s rest

7. Lying Leg Raise

   3 sets

   10 reps

   45s rest

Balanced session reinforcing push and pull with supportive core work.

1. Wide Hand Push up

   3 sets

   10 reps

   60s rest

2. Inverted Row

   3 sets

   8 reps

   75s rest

3. Push up (on knees)

   3 sets

   12 reps

   60s rest

4. Scapular Slide Back to Wall

   3 sets

   12 reps

   60s rest

5. Isometric Chest Squeeze

   3 sets

   1 reps

   45s rest

6. Bird Dog

   3 sets

   10 reps

   45s rest

7. Lying Leg Raise

   3 sets

   12 reps

   45s rest

8. Oblique Crunch

   3 sets

   14 reps

   45s rest