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Upper Body Push & Pull

You'll work your chest, back, and arms with focused pushing and pulling movements — building real strength from day one with great form.

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Workout Breakdown

Arm Circle

1 set × 10 reps

Shoulder Roll

1 set × 10 reps

Scapular Push-Up

1 set × 10 reps

Wrist Flexibility Stretch

1 set × 30s

Serratus Wall Slide

1 set × 10 reps

Pushup Progression

Progressive exercise

Row Progression

Progressive exercise

Pullup Progression

Progressive exercise

Pike Push-Up

2 sets × 8 reps, 8 reps

Hollow Body Hold

2 sets × 30s, 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Child's Pose Lat Stretch

1 set × 30s

Chest Wall Stretch

1 set × 30s

Wrist Flexibility Stretch

1 set × 30s

Child's Pose

1 set × 40s