Super Set Slow - Regular

Muscle Focus• Chest and Triceps

Pointers• 3 reps up 1/2 way down to all the way up• 3 reps 1/2 down to all the way down• 3 reps full range of motion• Keep breathing steady: inhale down, exhale up

Max Drill10 3, 1

20 5, 3

30 7, 5

40 10, 6

50 12, 8

1/2 down only, 3 reps

Mid to fully down, 3 reps

3 Full Push ups

Quick Start-scheduleQuick Start-setupStep 3: Challenge yourself by following the Perfect Pushup Power 10 workout Calendar.

Step 1: Using the Perfect Pushup, perform as many pushups as youcan using good form and without stopping. This number is your One Set Max.

Step 2: Find the number closest to your Max in the first column of this chart and use the second column for the number of reps to do in your workout.

DAY 2OFF

DAY 94 Drills

DAY 16OFF

DAY 33 Drills

DAY 10OFF

DAY 175 Drills

DAY 4OFF

DAY 114 Drills

DAY 18OFF

DAY 53 Drills

DAY 12OFF

DAY 195 Drills

DAY 6OFF

DAY 134 Drills

DAY 20OFF

DAY 73 Drills

DAY 14OFF

DAY 21Re-test your1 set MAX

DAY 12 Drills

DAY 8OFF

DAY 155 Drills

10 8, 6, 4

20 14, 10, 6

30 20, 12, 8

40 26, 14, 10

50 30, 16, 12

MAX DRILL

Note | Customize your Power 10 Workout schedule by picking the drills that best address the muscles you want to strengthen.

Warning: Sport training can result in serious or fatal injury. Risk of injury can be lessened when safe techniques and common sense are practiced. Do not exercise without proper instruction or supervision, or without first consulting your physician. Always check equipment for worn or damaged parts before using. If any defects are found do not use this product.

Power 10 Workout - Part 1

Super Set Slow - Wide

Muscle Focus• Chest and Back

Pointers• 3 reps up 1/2 way down to all the way up• 3 reps 1/2 down to all the way down• 3 reps full• Make sure elbows are pointed out

MID

Super Set Slow - Close

Muscle Focus• Triceps

Pointers• 3 reps up 1/2 way down to all the way up• 3 reps 1/2 down to all the way down• 3 reps full• Make sure elbows are straight back

UP

MID

Max Drill10 3, 1

20 5, 3

30 7, 5

40 10, 6

50 12, 8

Max Drill10 3, 1

20 5, 3

30 7, 5

40 10, 6

50 12, 8

Power Punch PushupMuscle Focus• Biceps

Pointers• Be careful of 180 degrees rotation.• Practice the 180 degree rotations before completing the full repetitions• Slowly lower yourself down then explode up as hard as you can. • Less than 1 second for the upward movement

UP Max Drill10 8, 6, 4

20 14, 10, 6

30 20, 12, 8

40 26, 14, 10

50 30, 16, 12

1

2 3

Muscle Focus• Arms and Shoulders

Pointers• Start with hips in the air and feet shoulder width apart• Lower head and shoulders down to handles as if going under a bar• Handles rotate 180 degrees• As you push your head and shoulders up into position #3 arch your back • Reverse process to return to the starting position #1

Max Drill10 4, 2

20 8, 4

30 12, 6

40 16, 8

50 20, 10

Dive Bomber