# Push & Core

Dumbbell and barbell movements for chest and shoulders with core stability work.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up
- 1 × 8 Cat-Cow
- 1 × 30s Wrist Flexibility Stretch

## Main Workout

- **Superset · 3 rounds**
  - Pushup Progression
  - Row Progression
- **Superset · 3 rounds**
  - Pullup Progression
  - 8 Pike Push-Up
- **Superset · 3 rounds**
  - Dip Progression
  - Anti-Extension Progression

## Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Chest Expansion Stretch (Elbows Back)
- 1 × 40s Child's Pose