Push Strength Foundations

Exercises

A breakdown of all exercises in this workout.

Dynamic Wrist Stretches Sequence

1 sets x 8 reps

Second

Dynamic Wrist Stretches Sequence

1 sets x 8 reps

10s

rest

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Start on your hands and knees with your wrists under your shoulders.
2. Rotate your hands through different positions, including fingers forward, outward, backward, and palms facing up as comfortable.
3. Gently shift your body weight forward, backward, and side to side in each position.
4. Move only within a comfortable range without forcing the stretch.
5. Breathe steadily while mobilizing all sides of the wrists.

How to Perform

No description found

Banded Shoulder Pass Throughs

1 sets x 10 reps

Second

Banded Shoulder Pass Throughs

1 sets x 10 reps

10s

rest

Equipment

Thera-Band

Focus

Mobility / Flexibility, Stability, Warm-Up / Activation

Equipment

Thera-Band

Focus

Mobility / Flexibility, Stability, Warm-Up / Activation

How to Perform

1. Begin in a tall kneeling seated position with hips resting on your heels.
2. Hold a resistance band with both hands using a wide overhand grip.
3. Sit tall with your ribs stacked over your pelvis and core lightly engaged.
4. Keep your elbows straight as you raise the band overhead.
5. Slowly continue moving the band behind your body as far as your shoulder mobility allows.
6. Pause briefly at your end range while maintaining control.
7. Bring the band back over your head to the starting position.
8. Repeat smoothly without changing your posture.

How to Perform

No description found

Scapula Push Ups

1 sets x 10 reps

Second

Scapula Push Ups

1 sets x 10 reps

10s

rest

Equipment

Not needed

Focus

Movement Control, Stability, Warm-Up / Activation

Equipment

Not needed

Focus

Movement Control, Stability, Warm-Up / Activation

How to Perform

1. Start in a high plank position with your hands under your shoulders and your body in a straight line.
2. Keep your elbows locked and brace your core.
3. Allow your shoulder blades to come together as your chest lowers slightly toward the floor.
4. Push the floor away and spread your shoulder blades apart as your upper back rounds slightly.
5. Move only through your shoulder blades while keeping your arms straight.
6. Maintain stable hips and avoid arching your lower back.
7. Repeat with slow, controlled repetitions.

How to Perform

No description found

Banded Floor Press

1 sets x 12 reps

Second

Banded Floor Press

1 sets x 12 reps

10s

rest

Equipment

Pull Up Band, Thera-Band

Focus

Stability, Strength, Warm-Up / Activation

Equipment

Pull Up Band, Thera-Band

Focus

Stability, Strength, Warm-Up / Activation

How to Perform

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place a resistance band around your upper back and hold each end in your hands.
3. Position your arms at about a 45-degree angle from your body with your elbows bent and hands near chest level.
4. Brace your core and keep your shoulder blades gently pulled back and down.
5. Press your hands upward against the resistance of the band until your arms are fully extended.
6. Pause briefly at the top while maintaining control and shoulder stability.
7. Slowly lower your hands back toward your chest while resisting the pull of the band.
8. Repeat the movement while keeping your wrists stacked over your elbows and avoiding shoulder shrugging.

How to Perform

No description found

Incline Push Ups

3 sets x 8 reps

Second

Incline Push Ups

3 sets x 8 reps

90s

rest

Equipment

Box

Focus

Stability, Strength

Equipment

Box

Focus

Stability, Strength

How to Perform

1. Place your hands on an elevated surface such as a box, bench, or sturdy platform slightly wider than shoulder-width apart.
2. Walk your feet back until your body forms a straight line from your head to your heels.
3. Brace your core, squeeze your glutes, and keep your shoulders away from your ears.
4. Bend your elbows at about a 45-degree angle to lower your chest toward the edge of the box or bench.
5. Lower until your chest is just above the surface while maintaining a straight body position.
6. Press through your palms to straighten your arms and return to the starting position.
7. Keep your elbows tracking naturally and avoid letting your hips sag or pike throughout the movement.
8. Repeat for the desired number of repetitions.

How to Perform

No description found

Single Arm KB Overhead Press (Kneeling)

3 sets x 8 reps

Second

Single Arm KB Overhead Press (Kneeling)

3 sets x 8 reps

90s

rest

Equipment

Kettlebell

Focus

Stability, Strength

Equipment

Kettlebell

Focus

Stability, Strength

How to Perform

1. Start in a half-kneeling position with one knee on the floor and the opposite foot planted in front.
2. Hold a kettlebell in one hand at shoulder height.
3. Brace your core and squeeze your glutes to maintain a stable posture.
4. Press the kettlebell overhead until your arm is fully extended.
5. Keep your ribs down and avoid leaning or rotating through your torso.
6. Lower the kettlebell back to your shoulder with control.
7. Complete repetitions before switching sides.

How to Perform

No description found

Box Dips (Straight Leg)

3 sets x 8 reps

Second

Box Dips (Straight Leg)

3 sets x 8 reps

90s

rest

Equipment

Plyo Box

Focus

Strength

Equipment

Plyo Box

Focus

Strength

How to Perform

1. Sit on the edge of a box with your hands gripping the edge beside your hips and your legs extended straight with your heels on the floor.
2. Slide your hips off the front of the box while keeping your chest lifted.
3. Slowly bend your elbows to lower your body until your upper arms are about parallel to the floor.
4. Keep your elbows pointing behind you and your shoulders stable.
5. Press through your hands to straighten your arms and return to the starting position.
6. Keep your legs straight throughout each repetition and maintain control.

How to Perform

No description found

Plank Shoulder Taps

2 sets x 12 reps

Second

Plank Shoulder Taps

2 sets x 12 reps

60s

rest

Equipment

Not needed

Focus

Stability

Equipment

Not needed

Focus

Stability

How to Perform

1. Start in a high plank with your hands directly under your shoulders and your body in a straight line.
2. Brace your core and squeeze your glutes to minimize movement through your hips.
3. Shift your weight into one hand while lifting the opposite hand to tap your shoulder.
4. Return your hand to the floor with control.
5. Repeat on the opposite side while keeping your hips as level as possible.
6. Continue alternating sides without rushing the movement.

How to Perform

No description found

Pseudo Planche Lean

2 sets x reps

Second

Pseudo Planche Lean

2 sets x reps

60s

rest

Equipment

Not needed

Focus

Movement Control, Skill, Strength

Equipment

Not needed

Focus

Movement Control, Skill, Strength

How to Perform

1. Start in a high plank position with your hands slightly turned outward and placed near your hips.
2. Engage your core and push the floor away through your hands.
3. Shift your shoulders forward past your wrists while maintaining straight arms.
4. Keep your body in a strong plank position with your shoulders protracted.
5. Hold the lean position while maintaining tension through your core and shoulders.
6. Avoid bending your elbows or letting your hips drop.
7. Slowly return to the starting position with control.

How to Perform

No description found

Chest Stretch

1 sets x reps

Second

Chest Stretch

1 sets x reps

rest

Equipment

Not needed

Focus

Cool Down, Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Cool Down, Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Lie face down on the floor with your arms extended out to the sides in a T position and your palms facing down. 2. Slowly lower down towards one side while allowing the opposite arm and chest to open by bending the arm on the side you rotate toward to increase the stretch through the chest and shoulder.
3. Pause briefly while breathing into the stretch and allowing your chest and shoulder to relax.
4. Return to the center position with control.
5. Repeat the movement to the opposite side, alternating between sides.
6. Maintain slow, controlled movement without forcing the range of motion.

How to Perform

No description found

Click any exercise to view a detailed, overview, instructions, and more.

About This Workout

What You’ll Learn

Equipment Needed

How to Use This Workout

Unlock the complete workout

New free workouts every month.

Filters

Workout Duration

Workout Availability

Equipment

Exercises

Dynamic Wrist Stretches Sequence

Banded Shoulder Pass Throughs

Scapula Push Ups

Banded Floor Press

Incline Push Ups

Single Arm KB Overhead Press (Kneeling)

Box Dips (Straight Leg)

Plank Shoulder Taps

Pseudo Planche Lean

Chest Stretch

Log In to Continue

Log In to Continue

Log In

OR

Push Strength Foundations