DAY 4 / THURSDAY - Planche & Push (Hypertrophy Focus)
Focus: Push muscle hypertrophy, endurance, and continued planche skill practice. This session uses relatively higher volume (moderate intensity) to complement Monday’s heavy work, hitting different rep ranges for comprehensive development.
Warm-Up (15 min):
Similar to Monday – thorough dynamic warm-up for shoulders, chest, and wrists.
Include a few planche lean drills: 3×10s leaning in push-up position, to re-groove planche form and warm wrists.
Do a set of easy pike push-ups (10 reps) and band pull-aparts (20 reps) to activate shoulders and upper back.
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