Monday — Push + Core
Week 2 — Add a set
3 sets, full ROM
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Push-ups | 3 × 8–12 | 60s |
| Pike push-ups | 3 × 6–10 | 60s |
| Tricep dips (chair) | 3 × 8–12 | 60s |
| Plank | 3 × 20–40s | 45s |
| Hollow body hold | 3 × 15–20s | 45s |
Week 2 — Add a set
3 sets, full ROM
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Push-ups | 3 × 8–12 | 60s |
| Pike push-ups | 3 × 6–10 | 60s |
| Tricep dips (chair) | 3 × 8–12 | 60s |
| Plank | 3 × 20–40s | 45s |
| Hollow body hold | 3 × 15–20s | 45s |