# Foundation Push Basics

You'll build real pushing strength from the ground up — simple, clean, and done in 15 minutes. Leave feeling accomplished and ready to level up.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 8 Wrist Flexibility Stretch
- 1 × 8 Scapular Push-Up

## Main

- **Superset · 3 rounds**
  - 10 Push-Up (Incline)
  - 8 Dead Bug _(Each side)_
- **Superset · 3 rounds**
  - 8 Row (Doorframe)
  - 20s Side Plank _(Each side)_

## Cool-Down

- 1 × 30s Chest Wall Stretch _(Each side)_
- 1 × 20s Shoulder Stretch (Cross-Body) _(Each side)_