Rhythm
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Push foundations

Push in two directions

Pair a standard push-up with the first steps of vertical pressing.

3 MOVEMENTS — 7 SETS

START HERE IF
Comfortable with six push-ups and a controlled pike push-up
BRING
Floor space
THE STRUCTURE
3 movements · straight sets

YOUR SESSION

Every set. Every rest.

  1. 01

    Push-Up

    3 sets × 6 reps

    90 sec between sets90 sec before next move
  2. 02

    Pike Push-Up

    2 sets × 5 reps

    120 sec between sets120 sec before next move
  3. 03

    Side Plank

    2 sets × 20 sec per side

    60 sec between setsFinish after the final set

Per-side targets mean left and right in every set.

Make it yours.

Pike push-ups require more overhead control. Use the first push session if the movement is not yet familiar.