Goal
This is a short program designed to help you get your first push-ups happening! From zero to hero!

Test
Can you do a full push-up from the toes? Yes/no/maybe? How many? Test it out, and get a coach to verify the quality of the rep(s) and take a video. with your mobile telecommunications device.

Time Under Tension
5 reps of a :30 Push-Up Negative; rest 1:00-2:00 between reps.
- Adjust the difficult by using an incline (easier), floor (medium), added weight vest (harder).

Muscle Endurance
5 rounds, alternating between;
10 x Dumbbell Floor Press with pause in the bottom each rep; rest :30
10 x Ring Row with pause at rings at chest each rep; rest 1:00

Trunk
3 rounds, alternate between;
14 x Plank Walk-Ups; Rest :30
:30/side x Side Plank; Rest 1:30

??What??
See or ask Ben for help!