Day 28 promotes the heavyweight. Push-ups anchor slots one, three and five of the final floor upper body session, with plank shoulder taps, prone reverse flys and W-extensions rotating between them. One minute of work, one of rest, 3, 5 or 7 sets by level.
Across the three visits to this template, the anchor slot has been a ladder: shoulder taps on Day 8, reverse angels on Day 18, and now push-ups - three ten-second bursts of the most expensive movement in the rotation, arriving exactly when the program has finished building the arms that can afford them. The supporting slots are all familiar faces from Day 8, and their familiarity is the concession: with the anchor demanding this much, the material between rounds needed to be well-rehearsed. The pushing muscles headline; the taps hold the plank between acts; the two prone sweeps keep the back of the shoulders in the conversation.
Push-ups run chest-low and full, at whatever pace preserves the depth - a fast half-rep is a rep for nobody. Shoulder taps stay square through the hips. In the flys and W-extensions, hover the arms and chest, sweep wide or pull the elbows down and back as drawn, and squeeze between the shoulder blades at the top of every rep.
The push-up waited three rotations for the anchor slot - today it collects.
Make it Harder: Take one push-up burst per set with your hands in a narrow diamond.
Make it Easier: Elevate your hands on a sturdy raised surface for the push-up bursts and keep everything else on the floor.
