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One Arm Assisted

Muscle Focus Triceps and Shoulders

Pointers

Start slowly by shifting weight

over the arm that is doing the

work.

Arm that is doing the work

rotates

Keep legs wide for support

Let the other arm relax as you

get stronger

UP

UP

Rememberto

Alternate Arms

Max Drill

10 4, 3,2

20 8, 4, 2

30 12, 8, 4

40 16, 12, 6

50 20, 14, 10R/L = Right arm then Left arm

R/L

R/L

R/L

R/L

R/L

Quick Start-scheduleQuick Start-setup Step 3: Challenge yourself by following the Perfect Pushup Power10 workout Calendar.

Step 1: Using the Perfect Pushup, perform as many pushups as you

can 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 2

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Muscle Focus Shoulders

Pointers

No rotation necessary

Feet shoulder width apart

Hips up

Look between handles as you

lower your forehead to the floor

Max Drill

10 8, 6, 4

20 14, 10, 6

30 20, 12, 8

40 26, 14, 10

50 30, 16, 12

Shoulder Press

Muscle Focus

Chest and Back

Pointers

Start the drill with your hands

rotated out Start hands 2 hand widths

wider than shoulder width

apart

Conduct 2 sets of wide position

push ups - 1st set hands rotate

in, 2nd set hands rotate out

Elbows point out on both sets

Max Drill

10 4, 3, 220 7, 5, 3

30 10, 6, 4

40 13, 7, 5

50 15, 8, 6

Double Wide

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Muscle Focus

Abs

Pointers Start in regular pushup position

Use your lower abdominals to pull

your knees past your hips

Alternate knees at a 4 count

cadence, (left knee, right knee,

left knee, right knee) equals

1 repetition

No rotation necessary

1

2 3

Max Drill

10 10, 10, 10

20 15, 15, 15

30 20, 20, 20

40 25, 25, 25

50 30, 30, 30

Mountain Climber

Muscle Focus

Total Body

1.Lower hands to regular

push up position

2. Kick both legs out to push up

position

3. & 4. Conduct 1 pushup

5. Open legs shoulder width in a

single motion

6. Close legs in a single motion

7. Use abdominals to pull both knees

up to hands

8. Standup, start again

1 2

3 4 5

6 7 8

Max Drill

10 5

20 10

30 15

40 20

50 25

8 Count Body Builder