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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