Warm-Up (15 min):
- For each day in the program, Always assess your ability to perform based on your condition (soreness, health issues, etc.). There may be days you may have to change the level of difficulty by adjusting the volume or intensity of the workout or take additional rest / active recovery days. please refer to the course content regarding recovery, rest, injury prevention, and all other supplemental information.
- Dynamic shoulder and wrist prep.
- We highly recommend following this video step-by-step for a comprehensive warm-up routine for calisthenics push day. Warm-ups for calisthenics is crucial to prevent injury. Failure to properly warm-up causes higher risk of injury. Remember this is a science-based program, therefore, you must follow every step of the program word-by-word for it to take effect correctly. The following are supplemental warm-up routine.
- For beginners, focus on perfecting the basics: push-up.
- Do arm circles, band shoulder dislocates, scapular shrugs, and wrist stretches/leans.
- Include wall handstands or pike holds to activate shoulders.
- Warm-up sets of push-ups and dips (2×10 each) to increase blood flow.
  (Rationale: Warms shoulders, elbows, and wrists for heavy planche and HSPU work, reducing injury risk).

Planche & Push (Strength Focus)