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.
Core:
3×15 Hollow Rocks (rock in hollow body position) or Plank to Pike lifts (from elbow plank, pike hips up) to engage core and hip flexors, which support planche and HSPU stability.
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