Beyond Motivation Academy
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Day 9 · Week 2 · Personal Responsibility™

tuesday — Upper Body Strength

Phase 1 — Build the rep. Focus on form, full ROM, and showing up. Loads are conservative.

Upper Body Strength — Home

25 min
Warm-up
  • • 1 min jumping jacks
  • • 10 arm circles each way
  • • 10 scap pushups
  • • 10 band pull-aparts
Main Session
Push-Up
4 sets · AMRAP-2 · rest 60s
Demo coming soon

A demo video or photo for Push-Up will appear here once installed.

CueBody line, elbows ~45°.
Beginner
Elevated on bench
Advanced
Decline or weighted
Min standard: 3×5 incline push-ups
One-Arm Row (DB or backpack)
3 sets · 10/side · rest 45s
Demo coming soon

A demo video or photo for One-Arm Row (DB or backpack) will appear here once installed.

CuePull to hip, squeeze, control down.
Beginner
Bent-over row both arms
Pike Push-Up
3 sets · 8 · rest 60s
Demo coming soon

A demo video or photo for Pike Push-Up will appear here once installed.

CueHips high, head between hands.
Beginner
Hands on bench
Advanced
Feet elevated
Band Pull-Apart
3 sets · 15 · rest 30s
Demo coming soon

A demo video or photo for Band Pull-Apart will appear here once installed.

CueLead with thumbs, squeeze between blades.
Plank
3 sets · 30-45s · rest 30s
Demo coming soon

A demo video or photo for Plank will appear here once installed.

CueRibs down, glutes locked.
Cool Down
  • • Doorway pec stretch 45s/side
  • • Child's pose 60s
  • • Slow nasal breathing 2 min
Minimum Standard
10 push-ups (any form) · 10 rows · 30s plank. Done.
Daily Reflection →
Every completed workout is evidence.