DAY 4 / THURSDAY - Planche & Push (Hypertrophy Focus)
Cool-Down:
Gentle shoulder stretches (e.g. child’s pose with arms forward, thread-the-needle stretch for rear delts) and chest stretches.
Do wrist rotations and stretches to loosen forearms.
Consider a brief cold exposure (cool shower or ice bath ~5 minutes) after training – while evidence is mixed, cold therapy can reduce acute inflammation and perceived muscle soreness (just avoid doing it immediately every time, as some studies suggest it might blunt hypertrophy if overused). Focus on rehydrating and protein intake post-workout.
-
Add a short summary or a list of helpful resources here.