Power 10 Workout - Part 1
Transcript of Power 10 Workout - Part 1
Super Set Slow - Regular
Muscle Focus• Chest and Triceps
Pointers• 3 reps up 1/2 way down to all the way up• 3 reps 1/2 down to all the way down• 3 reps full range of motion• Keep breathing steady: inhale down, exhale up
Max Drill10 3, 1
20 5, 3
30 7, 5
40 10, 6
50 12, 8
1/2 down only, 3 reps
Mid to fully down, 3 reps
3 Full Push ups
Quick Start-scheduleQuick Start-setupStep 3: Challenge yourself by following the Perfect Pushup Power 10 workout Calendar.
Step 1: Using the Perfect Pushup, perform as many pushups as youcan using good form and without stopping. This number is your One Set Max.
Step 2: Find the number closest to your Max in the first column of this chart and use the second column for the number of reps to do in your workout.
DAY 2OFF
DAY 94 Drills
DAY 16OFF
DAY 33 Drills
DAY 10OFF
DAY 175 Drills
DAY 4OFF
DAY 114 Drills
DAY 18OFF
DAY 53 Drills
DAY 12OFF
DAY 195 Drills
DAY 6OFF
DAY 134 Drills
DAY 20OFF
DAY 73 Drills
DAY 14OFF
DAY 21Re-test your1 set MAX
DAY 12 Drills
DAY 8OFF
DAY 155 Drills
10 8, 6, 4
20 14, 10, 6
30 20, 12, 8
40 26, 14, 10
50 30, 16, 12
MAX DRILL
Note | Customize your Power 10 Workout schedule by picking the drills that best address the muscles you want to strengthen.
Warning: Sport training can result in serious or fatal injury. Risk of injury can be lessened when safe techniques and common sense are practiced. Do not exercise without proper instruction or supervision, or without first consulting your physician. Always check equipment for worn or damaged parts before using. If any defects are found do not use this product.
Power 10 Workout - Part 1
Super Set Slow - Wide
Muscle Focus• Chest and Back
Pointers• 3 reps up 1/2 way down to all the way up• 3 reps 1/2 down to all the way down• 3 reps full• Make sure elbows are pointed out
MID
Super Set Slow - Close
Muscle Focus• Triceps
Pointers• 3 reps up 1/2 way down to all the way up• 3 reps 1/2 down to all the way down• 3 reps full• Make sure elbows are straight back
UP
MID
Max Drill10 3, 1
20 5, 3
30 7, 5
40 10, 6
50 12, 8
Max Drill10 3, 1
20 5, 3
30 7, 5
40 10, 6
50 12, 8
Power Punch PushupMuscle Focus• Biceps
Pointers• Be careful of 180 degrees rotation.• Practice the 180 degree rotations before completing the full repetitions• Slowly lower yourself down then explode up as hard as you can. • Less than 1 second for the upward movement
UP Max Drill10 8, 6, 4
20 14, 10, 6
30 20, 12, 8
40 26, 14, 10
50 30, 16, 12
1
2 3
Muscle Focus• Arms and Shoulders
Pointers• Start with hips in the air and feet shoulder width apart• Lower head and shoulders down to handles as if going under a bar• Handles rotate 180 degrees• As you push your head and shoulders up into position #3 arch your back • Reverse process to return to the starting position #1
Max Drill10 4, 2
20 8, 4
30 12, 6
40 16, 8
50 20, 10
Dive Bomber