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fix: change time for planks

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Diego Vester 2 months ago
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1 changed files with 11 additions and 11 deletions
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      workout/0-push.csv

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workout/0-push.csv
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@ -1,11 +1,11 @@
Day,Block,Superset Group,Exercise,Sets,Reps/Duration,Weight/Load,Dance Purpose,Notes,Source, Day,Block,Superset Group,Exercise,Sets,Reps/Duration,Weight/Load,Dance Purpose,Notes,Source,
Push,Warm-up (straight through, no rest),-,Wall Angels,2,8,,Shoulder mobility and posture for frame,,From Ivan's programming Push,Warm-up (straight through, no rest),-,Wall Angels,2,8,,Shoulder mobility and posture for frame,,From Ivan's programming
Push,Warm-up (straight through, no rest),-,Band Pull Aparts,2,10,,Rear delt activation for frame strength,,From Ivan's programming Push,Warm-up (straight through, no rest),-,Band Pull Aparts,2,10,,Rear delt activation for frame strength,,From Ivan's programming
Push,Warm-up (straight through, no rest),-,T-Spine Rotations,2,8 each side,,Thoracic mobility for turns and dip/lean styling,,From Ivan's programming Push,Warm-up (straight through, no rest),-,T-Spine Rotations,2,8 each side,,Thoracic mobility for turns and dip/lean styling,,From Ivan's programming
Push,Main Superset (alternate; rest 60s after each full round),A1,Smith Machine Bench Press,3,10,25 lbs each side (adjust as needed),Pushing strength and shoulder stability,Press from nipple line; squeeze shoulder blades; arch back; feet flat; keep wrist stacked,From Ivan's programming, Push,Main Superset (alternate; rest 60s after each full round),A1,Smith Machine Bench Press,3,10,25 lbs each side (adjust as needed),Pushing strength and shoulder stability,Press from nipple line; squeeze shoulder blades; arch back; feet flat; keep wrist stacked,From Ivan's programming,
Push,Main Superset (alternate; rest 60s after each full round),A2,Kettlebell Overhead Carry,3,30 sec each arm,10 lb kettlebell,Shoulder stability and posture under load for frame endurance,Rest happens naturally while switching arms,From Ivan's programming, Push,Main Superset (alternate; rest 60s after each full round),A2,Kettlebell Overhead Carry,3,30 sec each arm,10 lb kettlebell,Shoulder stability and posture under load for frame endurance,Rest happens naturally while switching arms,From Ivan's programming,
Push,Power/Accessory Superset (alternate; rest 45s after each round),B1,Medicine Ball Sumo Squat to Overhead Press,3,30 sec on / 30 sec off,,Explosive full-body power and overhead stability,Explosive movement,From Ivan's programming, Push,Power/Accessory Superset (alternate; rest 45s after each round),B1,Medicine Ball Sumo Squat to Overhead Press,3,30 sec on / 30 sec off,,Explosive full-body power and overhead stability,Explosive movement,From Ivan's programming,
Push,Power/Accessory Superset (alternate; rest 45s after each round),B2,Wall Pushups (progress to standard pushups as able),3,12,,Chest/shoulder/triceps endurance,Progress to normal pushups over time,From Ivan's programming, Push,Power/Accessory Superset (alternate; rest 45s after each round),B2,Wall Pushups (progress to standard pushups as able),3,12,,Chest/shoulder/triceps endurance,Progress to normal pushups over time,From Ivan's programming,
Push,Core Finisher (alternate; minimal rest),C1,Plank,2,45 sec,,Core stability for posture and balance,,From Ivan's programming, Push,Core Finisher (alternate; minimal rest),C1,Plank,2,60 sec,,Core stability for posture and balance,,From Ivan's programming,
Push,Core Finisher (alternate; minimal rest),C2,Deadbugs,2,20,,Core control and hip-shoulder dissociation,,From Ivan's programming, Push,Core Finisher (alternate; minimal rest),C2,Deadbugs,2,20,,Core control and hip-shoulder dissociation,,From Ivan's programming,
Push,Cool-down,-,Chest and shoulder doorway stretch,1,30 sec each side,,Recovery and mobility,,New addition, Push,Cool-down,-,Chest and shoulder doorway stretch,1,30 sec each side,,Recovery and mobility,,New addition,
1 Day Block Superset Group Exercise Sets Reps/Duration Weight/Load Dance Purpose Notes Source
2 Push Warm-up (straight through no rest) - Wall Angels 2 8 Shoulder mobility and posture for frame From Ivan's programming
3 Push Warm-up (straight through no rest) - Band Pull Aparts 2 10 Rear delt activation for frame strength From Ivan's programming
4 Push Warm-up (straight through no rest) - T-Spine Rotations 2 8 each side Thoracic mobility for turns and dip/lean styling From Ivan's programming
5 Push Main Superset (alternate; rest 60s after each full round) A1 Smith Machine Bench Press 3 10 25 lbs each side (adjust as needed) Pushing strength and shoulder stability Press from nipple line; squeeze shoulder blades; arch back; feet flat; keep wrist stacked From Ivan's programming
6 Push Main Superset (alternate; rest 60s after each full round) A2 Kettlebell Overhead Carry 3 30 sec each arm 10 lb kettlebell Shoulder stability and posture under load for frame endurance Rest happens naturally while switching arms From Ivan's programming
7 Push Power/Accessory Superset (alternate; rest 45s after each round) B1 Medicine Ball Sumo Squat to Overhead Press 3 30 sec on / 30 sec off Explosive full-body power and overhead stability Explosive movement From Ivan's programming
8 Push Power/Accessory Superset (alternate; rest 45s after each round) B2 Wall Pushups (progress to standard pushups as able) 3 12 Chest/shoulder/triceps endurance Progress to normal pushups over time From Ivan's programming
9 Push Core Finisher (alternate; minimal rest) C1 Plank 2 45 sec 60 sec Core stability for posture and balance From Ivan's programming
10 Push Core Finisher (alternate; minimal rest) C2 Deadbugs 2 20 Core control and hip-shoulder dissociation From Ivan's programming
11 Push Cool-down - Chest and shoulder doorway stretch 1 30 sec each side Recovery and mobility New addition
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