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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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@ -6,6 +6,6 @@ Push,Main Superset (alternate; rest 60s after each full round),A1,Smith Machine
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
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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