Day 47 · Week 7 · Personal Discipline™
friday — Upper Body Strength
Phase 2 — Add load or +1 rep on top sets. Tighten rest periods. Hold the Minimum Standard on bad days.
Upper Body Strength — Home (B)
25 min
Warm-up
- • 1 min jumping jacks
- • 10 cat-cow
- • 10 scap pushups
Main Session
Tempo Push-Up (3-1-1)
4 sets · 6 · rest 60s
Demo coming soon
A demo video or photo for Tempo Push-Up (3-1-1) will appear here once installed.
Cue3-second lower, pause, drive up.
Beginner
Knees down Renegade Row (DB or backpack)
3 sets · 8/side · rest 60s
Demo coming soon
A demo video or photo for Renegade Row (DB or backpack) will appear here once installed.
CuePlank, no hip rotation.
Beginner
Drop to knees Diamond Push-Up
3 sets · 6-10 · rest 60s
Demo coming soon
A demo video or photo for Diamond Push-Up will appear here once installed.
CueElbows back, tricep focus.
Beginner
Hands on bench Superman Hold
3 sets · 20s · rest 30s
Demo coming soon
A demo video or photo for Superman Hold will appear here once installed.
CueReach long, squeeze glutes.
Side Plank
3 sets · 20s/side · rest 30s
Demo coming soon
A demo video or photo for Side Plank will appear here once installed.
CueStack hips, lift high.
Cool Down
- • Thread the needle 45s/side
- • Lat stretch 45s/side
Minimum Standard
10 push-ups · 10 rows · 20s superman. Done.
Daily Reflection →
Every completed workout is evidence.