# Strength Push-Pull

Get ready to feel the burn in a whole new way! By slowing down each movement, you'll build serious upper body strength and muscle — your arms, chest, and shoulders will thank you later.

## Warm-Up

- 2 × 20s Arm Circle _(Clockwise then counterclockwise)_
- 2 × 20s Shoulder Roll _(Forward then backward)_
- 2 × 20s Arm Swing Stretch (Dynamic)
- 2 × 10 Serratus Wall Slide _(Keep back flat against wall)_
- 2 × 5 Inchworm _(Walk hands out slowly)_

## Main Workout

- 3 × 8 Push-Up (Incline) _(3-second lower, 1-second push)_
- 3 × 6 Push-Up (Decline) _(3-second lower, 1-second push)_
- 3 × 8 Pike Push-Up _(3-second lower to floor)_
- 3 × 10 Reverse Snow Angel _(Lie face down, slow controlled arc)_
- **Superset · 3 rounds**
  - 8 Push-Up (Diamond) _(3-second lower)_
  - 20s Superman Hold _(Squeeze shoulder blades together)_
- 3 × 12 Sleeper Stretch _(Each arm, slow and controlled)_
- 3 × 10 Dip (Triceps) _(3-second lower, use a chair or floor)_

## Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body) _(Each arm)_
- 1 × 30s Chest Doorway Stretch _(Hold gently, no bouncing)_
- 1 × 30s Triceps Stretch (Overhead) - Partner Assisted _(Each arm)_
- 1 × 40s Child's Pose _(Arms extended forward)_
- 1 × 20s Neck Stretch (Lateral) _(Each side)_