DAY 1 / MONDAY - Planche & Push (Strength Focus)
Accessory Strength:
Beginners can start with regular dips on a dip bar or assisted-dips on a machine or with resistance bands.
3 sets of Ring Dips × 8–10 reps. Rings add instability to engage shoulder stabilizers. Emphasize deep range of motion (mobility) and lockout (for straight-arm strength carryover).
Superset with 3 sets of Pull-Ups × 8 (use as active recovery for opposing muscles and to maintain pulling balance).
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