dance/workout/0-push.csv

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		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