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.
Auxiliary / Stabilizers:
3×20 Scapula Push-Ups (in push-up position, only move scapulae: retract down and protract up) to hit serratus anterior endurance.
3×20 Band Triceps Pushdowns – high-rep triceps work to strengthen elbow extensors for lockout endurance.
2×15 Reverse Flies (light dumbbells or bands) to target rear delts and maintain shoulder balance after so much pushing.
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