Strength & Power · Push

Warm-up 2 min

Do this first. A warm-up done carelessly is just time spent.

1. Band Pull-Apart 40s

   Arms straight, pull the band apart to your chest. Balances what pressing is about to do. No band? Arm circles.

   Arms stay straightPull with the shoulder blades

2. Push-Up, Slow 40s

   Five or six, taking three seconds down. Knees are fine. This is a rehearsal, not a set.

   Three seconds downBody stays in one line

3. Wall Slide 40s

   Back and arms against a wall, slide the arms overhead without letting the ribs flare.

   Wrists stay on the wallRibs down, low back flat

The session 34 min

1. 1

   Dumbbell Bench Press

   4 × 6 Rest 2 min · 2s down, press fast

   Lying on a bench, press two dumbbells from chest level up until arms are extended, then lower under control.

   Take 2 seconds to lower it, then press it as fast as you can.

   Shoulder blades pinchedWrists stackedControl the descentPush it away from you

2. 2

   Dumbbell Shoulder Press

   4 × 9 Rest 90s · 3s down, 1s press

   Seated or standing, press two dumbbells from shoulder height to overhead lockout, then lower under control.

   Take 3 seconds to lower it, press it up smoothly.

   Ribs downPress slightly inFull lockoutDrive it at the ceiling

3. 3

   Prone Y-T-W

   3 × 11 Rest 1 min · 2s down, 1s raise

   Lie face down and lift your arms off the floor tracing a Y, then a T, then a W, squeezing the upper back on each shape.

   Take 2 seconds to lower them, raise them smoothly.

   Thumbs upLift from the upper backKeep the neck longFeel your traps carry it

4. 4

   Hammer Curl

   3 × 11 Rest 1 min · 2s down, 1s curl

   With palms facing each other, curl the dumbbells to your shoulders keeping elbows pinned, then lower them back to your sides.

   Take 2 seconds to lower it, curl it smoothly.

   Neutral gripElbows tuckedNo swingFeel the biceps do the bending

5. 5

   Dead Bug

   3 × 11 Rest 1 min · 2s down, 1s up

   Lying on your back with arms and knees up, lower the opposite arm and leg toward the floor, then switch.

   Take 2 seconds to lower it, lift it smoothly.

   Low back flatMove with controlExhale as you extendFeel the brace across your middle

Cool-down 4 min

The part that actually marks the session over.

1. Wall Biceps Stretch 30s each side

   Palm flat on a wall behind you, then turn your body away from it.

   Arm stays straightTurn slowly

2. Doorway Chest Stretch 30s each side

   Forearm on the frame at shoulder height, step through gently.

   Turn away from the armStop before the shoulder pinches

3. Cobra Stretch 30s

   Face down, press the chest up and leave the hips on the floor.

   Hips stay downStop before the low back pinches

4. Slow Breathing 60s

   Four seconds in through the nose, six seconds out. Brings the heart rate down and ends the session on purpose.

   Out longer than inBreathe into the belly

Why this repeats

This is week 2 of 4 in a strength block, and three blocks make the cycle. Then it starts again, which is what a training block is supposed to do: you repeat the work and add load, rather than doing something different every day and progressing at nothing. How the programming is decided.