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Push & Pull Basics

You'll build real upper body strength with controlled push-ups and rows — perfect for getting started and feeling confident in your movement.

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Workout Breakdown

Arm Circle

1 set × 10 reps

Shoulder Roll

1 set × 10 reps

Wrist Flexibility Stretch

1 set × 8 reps

Scapular Push-Up

1 set × 10 reps

3 circuits

Pushup Progression

Progressive exercise

Row Progression

Progressive exercise

Pullup Progression

Progressive exercise

Dead Bug

2 sets × 10 reps, 10 reps

Shoulder Stretch (Cross-Body)

1 set × 30s

Chest Wall Stretch

1 set × 30s

Child's Pose Lat Stretch

1 set × 30s

Triceps Stretch - Overhead

1 set × 30s