Mon, Nov 16
Day 1 · Strength · usually Monday
Progressive horizontal and vertical pressing strength.
Warm up with 3–5 min of easy skipping rope, then a few light reps of the first pattern.
4 × 5–8
Rest 2–3 min
Home. Use the downstairs gym when you want a heavier load.
Push-ups: regular, feet-elevated, or diamond as needed. Dumbbells: bench or floor press.
Regression. Hands on the bench for push-ups, or a lighter floor press.
Set 1
Set 2
Set 3
Set 4
Rest 2–3 min
3 × 6–8
Rest 2 min
Home
Stop the set if the low back arches to finish the rep.
Regression. Less pike lean, or a lighter overhead press.
Set 1
Set 2
Set 3
Rest 2 min
3 × 6–8 / side
Rest 90–120 s
Home
Regression. Two-arm floor press if the trunk twists.
Set 1 · each side
Set 2 · each side
Set 3 · each side
Rest 90–120 s
3 × 8–12
Rest 60–90 s
Home
On the overhead extension, keep the ribs down.
Regression. Close-grip push-ups if the extension bothers the back or elbows.
Set 1
Set 2
Set 3
Rest 60–90 s
3 × 20–40s / side
Rest 45–60 s
Home
Forearm preferred. Bottom knee down if needed. Hips stacked, core braced.
Regression. Knee-down side plank. Do not swap in a bird dog or dead bug.
Set 1 · each side
Set 2 · each side
Set 3 · each side
Rest 45–60 s
Optional conditioning: 5–10 min of easy skipping rope if you still feel fresh. Skip it when joints or fatigue are up.
