Forward Movement Analysis & Rehabilitation
Coach
Judy Gelber
Build your push-ups with this progressive, 4-week challenge. We have modifications for all athlete levels!
Features7 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1
Push-up Options
A
Check out these videos to decide your method. Ranked from easiest to hardest: 1. Elevated push-ups 2. Knee push-ups 3. Full push-ups 4. Deficit push-ups You can "swap" the regular push-up exercise to any of these variations in the app.
B
Push-Up
5 x 3
Monday
Week 1 Day 2
A
Push-Up
5 x 3
Tuesday
Week 1 Day 3
A
Push-Up
4, 4, 3, 3, 3
Wednesday
Week 1 Day 4
A
Push-Up
4, 4, 3, 3, 3
Thursday
Week 1 Day 5
A
Push-Up
5 x 4
Friday
Week 1 Day 6
A
Push-Up
5 x 4
Saturday
Week 1 Day 7
A
Push-Up
5, 5, 4, 4, 4
More from Forward Movement Analysis & Rehabilitation
teams
programs
