Friday, August 30, 2013

Perfect Pushup 21-Day Workout, Week 3


It’s the final week of our Perfect Pushup 21-Day Workout – ready to up your reps? At the end of the week, be sure to retest your 1 Set Max to track your progress, and then keep going! For guidelines on movements/modifications, click here. Be sure to train safely and finish strong!
 
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 3:
·         Day 15:
o   2 Regular Chair Sets
o   1 Wide Set
o   1 Close Set
·         Day 16:
o   OFF DAY
·         Day 17:
o   2 Regular Chair Sets
o   1 Wide Chair Set
o   1 Close Chair Set
·         Day 18:
o   OFF DAY
·         Day 19:
o   2 Regular Chair Sets
o   1 Wide Chair Set
o   1 Close Chair Set
·         Day 20:
o   OFF DAY
·         Day 21:
o   Retest your 1 Set Max

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