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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 @@ @@ -1,11 +1,11 @@
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),-,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,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,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,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),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,
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),-,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,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,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,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,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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