Perfect Pushup 21-Day Workout: Week 2

Get pumped for Week 2 of the Perfect Pushup 21-Day Workout! It’s time to add some modifications.  For guidelines on movements/modifications, click here. Follow the checklist below to ensure proper positioning, and keep up the hard work!

 

Perfect Pushup Checklist:

·         Head:    Neutral position – ears in line with shoulders and spine

·         Back:     Straight, keep lower back flat

·         Arms:    As you lower your chest, upper arms are parallel to the floor

·         Abs:       Contract abs – pull navel toward spine

·         Legs:      Straight, knees in line with hips

·         Pace:     2 seconds per pushup – 1 second down, 1 second up

·         Breathe:              Inhale on the way down, exhale on the way up

21-Day Workout, Week 2:

·         Day 8:

o   OFF DAY

·         Day 9:

o   2 Regular Sets

o   1 Wide Set

o   1 Close Set

·         Day 10:

o   OFF DAY

·         Day 11:

o   1 Regular Chair Set

o   1 Regular Set

o   1 Wide Set

o   1 Close Set

·         Day 12:

o   OFF DAY

·         Day 13:

o   1 Regular Chair Set

o   1 Regular Set

o   1 Wide Set

o   1 Close Set

·         Day 14:

o   OFF DAY