Building Capacity

This phase, lower your reps count but increase the difficulty by lowering the incline surface. Use a counter instead of a table. Focus on slow, controlled movements — 3 seconds down, explode up.

Now you're moving from assisted to full bodyweight squats. Stand with feet shoulder-width apart. Lower your hips back and down as if sitting in a chair. Go as deep as is comfortable — aim for thighs parallel to the floor. Keep your chest up and knees tracking over your toes.

Get into a downward dog position with your hips high and head toward the floor. Lower the top of your head toward the ground, then push back up. This targets your shoulders and upper chest — the foundation for handstand push-ups. Keep your core engaged throughout.

Lie on your back with one knee bent and the other leg extended straight. Press through the heel of your bent leg to lift your hips. Squeeze your glutes at the top. This unilateral exercise builds strength imbalance-free and prepares you for pistol squat progressions.

Increase your hold time from 20-30 seconds to 30-45 seconds. Push through the burn. Keep your back flat, knees at 90 degrees, weight in your heels. If you need a break, rest for 10 seconds and continue.

Lie on your side, forearm on the ground. Stack your knees and lift your hips so your body forms a straight line from your knees to your head. Keep your top arm extended. This is the progression toward the full side plank — focus on keeping your hips lifted.

This is your bridge between incline push-ups and standard push-ups. Keep your body in a straight line from knees to head. Lower your chest to the ground, then push back up. If you can do 12 clean reps, you're ready to try standard push-ups in Phase 3.

Step backward with one leg and lower both knees toward the floor. Your front knee should stay over your toes. Push through the front foot to return to standing. Reverse lunges are easier on the knees than forward lunges and build excellent single-leg strength.

Lie under a sturdy table, grab the edge, and pull your chest up. At the top, squeeze your shoulder blades together. Lower slowly. This is a critical horizontal pulling exercise that balances all your pushing movements and builds a strong back.

Lie face down on the floor. Simultaneously lift your arms, chest, and legs off the ground. Hold for 15-20 seconds. This strengthens your entire posterior chain — lower back, glutes, and shoulders. It's essential for good posture and injury prevention.

Increase the height slightly from Phase 1. Step up with one foot, drive through your heel, bring the other foot up, then step back down with control. The slower your descent, the harder the exercise. Focus on the working leg doing all the work.

Same as Phase 1 but add a 2-second hold at full extension (opposite arm and leg extended). This challenges your core stability even more. Keep your lower back pressed into the floor throughout — if it arches, reduce the range of motion.