Day 1: Upper Body Push/Core

Exercise Myo Rep Protocol Pro Technique
Knee-Assisted Push-Ups 1x15 + 3x3-5/20s Squeeze glutes to engage posterior chain
Wall Pike Push-Ups 1x12 + 3x2-4/20s Tuck chin to increase shoulder ROM
Table Bodyweight Tricep Extensions 1x10 + 3x3-5/20s Elbows glued to ribs
Core Superset 3x10 + 30s/side Exhale fully on contraction
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