Day 1:

First, watch the video about the bands you will need. At the bottom of this email are a couple of links to some bands.

As always, we are then going to do an assessment. Watch the assessment video for directions on this. 

Then, do the daily pushup workout. You might be surprised to find that you aren’t doing pushups to start. This challenge has a large focus on scapular stability and strength, so we’re working on some of that first!

(The first day always has the most videos, and then things lighten up after that.) 

If you are attending class on any given day, you CAN do this in addition to the work in class. If you find it’s too much for you, then prioritize the scapular exercises over the pushups.

If you’re doing your own workout, you can simply include this work as part of your workout.  

What to do today:

1. Watch the instructional videos, in this order:
   • Info about the bands you will need
   • Pushup assessment
   • Scapular Wall Walk
   • V-Flys
   • Scapular Wall Push
   • Tall Plank
2. Do your pushup assessment, as shown in the Assessment Video 
3. Your workout:
   • Do this as a circuit where you do one set of each exercise in the order listed. Do 3-5 total rounds.
     • Scapular Wall Walk – 5 reps – 1 rep = up and down the wall once
     • V-Flys – 10 reps
     • Scapular Wall Push – 5 reps – 1 rep = holding tight for 10 seconds. Release for 10 seconds between each rep to properly reset
     • Tall Plank – 30 seconds

Day 2:
Today we’re going to continue with getting the scaps to open up and getting you familiar with feeling them move in all directions. We’re also going to keep working on the scapular stability and lumbo-pelvic stability. 

Some of you are familiar with the glute bridge from classes or the previous challenges, but I’ve got a new version if you’re ready. How to know if you’re ready? 

1. Most important criteria – You are able to lift your pelvis ALL the way up in a glute bridge, with…
   • a tucked pelvis (no excess arch in the lower back) 
   • feeling your butt more than your hamstrings
   • no back fatigue or pain
   • the front of your body is in a straight line – no bend at the front of the hip
2. You can do 10 or more reps at a time, with all of the alignment criteria above

If you don’t yet meet these criteria, then stick with the regular glute bridge for now. (the video below has both) 

Some of you are also familiar with Bird Dog, and I’ve got a new twist on that one too. It’s really more like a drill that gives you a little feedback on your alignment. 

What to do today:

1. Watch 2 new instructional videos, in this order:
   • Shoulder opener
   • Glute Bridge x2
   • Bird Dog with Feedback
2. Your workout:
   • Do this as a circuit where you do one set of each exercise in the order listed. Do 3-5 total rounds.
     • Scapular Wall Walk – 5 reps – 1 rep = up and down the wall once
     • Shoulder opener – 1 rep – hold passively for about 10 seconds, then pull up/push down for about 20 seconds, release into the passive stretch again for 10 seconds, then pull up/push down keeping closer to the floor for about 20 seconds, then release into the passive stretch before getting out of it. 
     • Scapular Wall Push – 5 reps – 1 rep = holding tight for 10 seconds. Release for 10 seconds between each rep to properly reset
     • Bird Dog with Feedback – 1 left/1 right – Hold for 20-30 seconds on each side
     • Glute Bridge x2 – 15 reps – whichever version is most appropriate for you

Day 3:
The video for the pushup technique is a long one because I go through a lot of different technique nuances in this video. I don’t expect you to be able to work on all of these things at once! In fact, I don’t want you to work on all of these things at once.  

Choose one aspect of the correct pushup technique that you want/need to work on first, and focus your efforts there. When you feel more solid in that part, then move on to another aspect making sure to tie it into what you’ve already worked on. 

If you need some direction on where to start with this, then send me your assessment video and I will give you some feedback on the area that I think you’d benefit from the most. 

I want EVERYONE to work on pushups with elevated hands. (I know I say something different in the video, but I changed my mind. 😊) Elevate them as much as you need to in order to feel the nuances of the technique.

If you elevate your hands to a coffee table, for instance, and you can’t feel any one of the nuances that I coach you through, then elevate your hands higher – as high as you need to in order to feel what you need to feel. Or perhaps you need to elevate your hands higher to focus on correcting one aspect, but you don’t need them as high to correct another aspect.

This is a process. Some of you may feel an immediate improvement in a certain aspect of your technique, but this is still a process. Enjoy the process and reap the rewards it will bring.  

What to do today:

1. Watch 1 new instructional video:
   • Pushup Technique
2. Your workout:
   • Do this as a circuit where you do one set of each exercise in the order listed. Do 3-5 total rounds.
     • Scapular Wall Walk – 5 reps – 1 rep = up and down the wall once
     • Shoulder opener – 1 rep – hold passively for about 10 seconds, then pull up/push down for about 20 seconds, release into the passive stretch again for 10 seconds, then pull up/push down keeping closer to the floor for about 20 seconds, then release into the passive stretch before getting out of it. 
     • Scapular Wall Push – 5 reps – 1 rep = holding tight for 10 seconds. Release for 10 seconds between each rep to properly reset
     • V-Flys – 10 reps
     • Pushups – 3-5 reps – elevated hands – start each set with a 5-second plank, and hold the plank for 2 solid seconds (count 1 – 1000, 2 – 1000) between each rep. 

Day 4:
We’re going to dial up the scapular focus a little bit and I have some fun new things to help you do that.

Your workout today will start with the Shoulder Opener as a warm-up, rather than being part of your circuit. You’ll do 2 reps of that as prescribed, and then move into 3-5 rounds of your circuit. 

When you get to your pushups, I want you to continue doing them with your hands elevated. We’ve got plenty of time to take them down to the floor, and we will, so let’s do the preliminary work we need to do, in order to create the strength and stability that makes for a great pushup.

What to do today:

1. Watch 3 new instructional videos:
   • Elbow Scapular Pushups On Wall
   • Tall Kneeling Press W/ Scapular Wall Push
   • Bird Dog W/ Row

Your workout:

1. • Shoulder opener – 2 reps – hold passively for about 10 seconds, then pull up/push down for about 20 seconds, release into the passive stretch again for 10 seconds, then pull up/push down keeping closer to the floor for about 20 seconds, then release into the passive stretch before getting out of it. 
   • Do this as a circuit where you do one set of each exercise in the order listed. Do 3-5 total rounds.
     • Scapular Wall Walk – 5 reps – 1 rep = up and down the wall once
     • Elbow Scapular Pushups On Wall – 10 reps, making sure to keep shoulders pushed down the whole time – reset shoulders any time you need to during your reps
     • Tall Kneeling Press W/ Scapular Wall Push – 8 – 10 presses on each side
     • Bird Dog W/ Feedback OR Bird Dog W/ Row:
       • Bird Dog W/ Feedback – hold for 20 – 30 seconds on each side
       • Bird Dog W/ Row – 10 rows on each side
     • Pushups – 3-5 reps – elevated hands – start each set with a 5-second plank, and hold the plank for 2 solid seconds (count 1 – 1000, 2 – 1000) between each rep. 

Day 5:

I have a new shoulder opener for you today. But just like yesterday, we’re going to start with that and then you’ll move into the circuit. You only need to do 1 round of the shoulder roll. Unless you need to do 2 rounds. Then you’ll do left, right, left, right. 
You’ll know when you get there. You aren’t sure if you only need 1 round or if you need 2 rounds? If you feel extraordinarily tight in the shoulder roll and it doesn’t feel like it’s opening up at all during the 20-30 seconds, then do the 2nd round. 

What to do today:

1. Watch 1 new instructional video:
   • Shoulder Roll

Your workout:

1. • Shoulder Roll – 20 – 30 second hold on each side – 1 or 2 times each side. 
   • Do this as a circuit where you do one set of each exercise in the order listed. Do 3-5 total rounds.
     • Scapular Wall Walk – 5 reps – 1 rep = up and down the wall once – see if you can get MORE movement in your shoulder blades. 
     • Elbow Scapular Pushups On Wall – 10 reps, making sure to keep shoulders pushed down the whole time – reset shoulders any time you need to during your reps
     • V-Flys – 10 reps – make sure you’re getting your shoulders back, away from the floor! 
     • Glute Bridge x2 – 15 reps – do whichever version is more appropriate for you – hold for 5 seconds at the top of every rep
     • Pushups – 3-5 reps – elevated hands – start each set with a 5-second plank, and hold the plank for 2 solid seconds (count 1 – 1000, 2 – 1000) between each rep. 

Day 6:

It’s time for a couple of reminders today.

1. There is no such thing as “falling behind.” Maybe you were really tired and needed a rest day. Maybe life threw you some curves. Maybe…fill in any blank.

If you need to skip the workout for today for ANY REASON, then so be it. You simply are where you are. TODAY. Tomorrow is a new and different day. This is YOUR challenge. So while I have it structured into 30 days, that doesn’t mean YOU have to do it this way. You will have access to this content forever, so you can take it at whatever pace your life and your body needs. 

2. There is no such thing as “I only did…” You did what you did. Period. By saying “I only” you are discounting and dishonoring the work you DID do! If you didn’t do the prescribed reps or sets FOR ANY REASON, so be it. You did do what your body needed and that is the best thing for YOU! TODAY. 

So when I ask you something like “tell me how many sets you did” I never want to hear “I only did…” The only “only” that is allowed here is that I only want to hear “I did…” (ya gotta read that one slowly)  

We are going to stick with doing a shoulder opener before the rest of the workout, so follow the same format as the last 2 days. 

Something I’d love to see each of you do is to video yourself from behind, so you can see if/how much your shoulder blade is moving. I think analyzing your movement in this way can really help you connect to how your body is moving and where you need to focus. Wearing a tank top when you do this can be really helpful as well because as you can see from my videos, you can really see the movement of the shoulder blades more than if you were wearing a shirt with sleeves.  

What to do today:

1. Watch 2 new instructional videos:
   • 1 Arm Scapular Pushup On Wall
   • Frog Bridge 
2. Your workout:
   • Shoulder opener – 2 reps – hold passively for about 10 seconds, then pull up/push down for about 20 seconds, release into the passive stretch again for 10 seconds, then pull up/push down keeping closer to the floor for about 20 seconds, then release into the passive stretch before getting out of it. 
   • Do this as a circuit where you do one set of each exercise in the order listed. Do 3-5 total rounds.
     • Scapular Wall Walk – 5 reps – 1 rep = up and down the wall once – see if you can get MORE movement in your shoulder blades. 
     • 1 Arm Scapular Pushup On Wall – 10 reps on each side, making sure to keep shoulders parallel to the wall and pushed down the whole time. Reset shoulders any time you need to during your reps. Assess how these look and feel left vs. right! 
     • Tall Kneeling Press W/ Scapular Wall Push – 8 – 10 presses on each side
     • Frog Bridge – 15 reps – Make sure to tuck your pelvis and keep your butt squeezed the whole time
     • Bird Dog W/ Feedback OR Bird Dog W/ Row:
       • Bird Dog W/ Feedback – hold for 20 – 30 seconds on each side
       • Bird Dog W/ Row – 10 rows on each side
     • Pushups – 3-5 reps – elevated hands – start each set with a 5-second plank, and hold the plank for 2 solid seconds (count 1 – 1000, 2 – 1000) between each rep. 

Day 7: 

It’s a rest day today!

With this rest day, let’s tag onto yesterday’s email a bit. If your body needs more rest than what I prescribe in this challenge…PLEASE. TAKE. IT! As we talked about yesterday, you won’t “fall behind” in any way because there is no such thing.

Then when you get to the prescribed rest day, you have options. You can either take it as a rest day again, or you can pick up on whatever day you left off. So for example: 

You took Thursday off. You then did Thursday’s workout on Friday and Friday’s workout on Saturday. (because we don’t want to skip any actual workouts, we just want to pick up where we left off) 

Today, you could do one of two things. You could do Saturday’s workout OR you could take today as rest and pick back up with Saturday’s workout tomorrow. I will tell you that for the balance of this challenge I am going to be giving you 2 days of rest each week.

Resting is as important, if not more important, than all of the work we do. When we take time to rest, our muscles and soft tissues recover and renew from the work we’ve done. In the case of muscles, healing the micro-tears that happen when we work them is how our muscles grow bigger and stronger. Giving our ligaments, tendons and other soft tissues a rest also helps them heal and renew. 

If you MUST do something today, keep it LIGHT. An easy walk at the most. Nothing strenuous. 

In my book, the best rest day is the one where you do nothing active. Revel in having permission to do nothing. Then be ready to hit it again tomorrow. 

What to do today:

1. Nothing
2. Nothing
3. Don’t forget, Nothing

Day 8:

If you haven’t done that video of yourself to watch your shoulder blade movement, I highly suggest you do so. It can be really eye-opening not to mention shoulder-opening! 

We are going to dial up the shoulder openers a bit this week and you’ll start seeing some familiar things from the Core Strength Challenge making a comeback. Then tomorrow we’ll start incorporating some of the bands. You’ll notice that I took the Scapular Wall Walk out of your workout today, but if you find them to be helpful for getting your shoulder blades to move, feel free to do them any time!  

What to do today:

1. Watch 1 new instructional video:
   • Plank W/ Shoulder Tap
2. Your workout:
   • Shoulder opener – 1 rep – hold passively for about 10 seconds, then pull up/push down for about 20 seconds, release into the passive stretch again for 10 seconds, then pull up/push down keeping closer to the floor for about 20 seconds, then release into the passive stretch before getting out of it. 
   • Shoulder Rolls – 1 left / 1 right – Hold for 20-30 seconds on each side
   • Do this as a circuit where you do one set of each exercise in the order listed. Do 3-5 total rounds.
     • 1 Arm Scapular Pushup On Wall – 10 reps on each side, making sure to keep shoulders parallel to the wall and pushed down the whole time. Reset shoulders any time you need to during your reps. Assess how these look and feel left vs. right! 
     • Plank W/ Shoulder Tap – 8 – 10 on each side – alternate sides each rep
     • Glute Bridge x2 – 15 reps – Whichever version is most appropriate for you today – Make sure to tuck your pelvis and keep your butt squeezed the whole time
     • Bird Dog W/ Feedback OR Bird Dog W/ Row:
       • Bird Dog W/ Feedback – hold for 20 – 30 seconds on each side
       • Bird Dog W/ Row – 10 rows on each side
     • Pushups – 3-5 reps – elevated hands – start each set with a 5-second plank, and hold the plank for 2 solid seconds (count 1 – 1000, 2 – 1000) between each rep. 

Day 9:

It’s time for band camp today!

We start using our bands today, and every day this week (except for rest days, of course) will incorporate a new banded exercise! 

In today’s workout, I am giving you the option to choose how you work in the shoulder openers. You can either do them prior to the strength exercises, as we’ve been doing for the past several days, or you can work them into the circuit as we did in the first few days. It’s totally your choice, based on what makes your body feel best! 

I got some really good feedback from you that watching your shoulder blade movement on video was really helpful. So I am inviting you to do that on any and all of the exercises we do from here on out! Especially on the scapular wall walks today, hint, hint.

What to do today:

1. Watch 1 new instructional video:
   • Banded Pushups
2. Your workout:
   • Shoulder opener – 1 rep – hold passively for about 10 seconds, then pull up/push down for about 20 seconds, release into the passive stretch again for 10 seconds, then pull up/push down keeping closer to the floor for about 20 seconds, then release into the passive stretch before getting out of it. 
   • Shoulder Rolls – 1 left / 1 right – Hold for 20-30 seconds on each side
   • OR option to do shoulder opener and shoulder rolls as part of your circuit below. 
   • Do this as a circuit where you do one set of each exercise in the order listed. Do 3-5 total rounds.
     • Scapular Wall Walk – 5 reps – 1 rep = up and down the wall once
     • 1 Arm Scapular Pushup On Wall OR Elbow Scapular Pushups On Wall – 10 reps (on each side if doing 1 arm), making sure to keep shoulders parallel to the wall and pushed down the whole time. Reset shoulders any time you need to during your reps. If doing 1 arm, assess how these look and feel left vs. right! 
     • V-Flys – 10 reps
     • Banded Pushups – 3-5 reps – elevated hands – start each set with a 5-second plank, and hold the plank for 2 solid seconds (count 1 – 1000, 2 – 1000) between each rep. 

Day 10:

We are continuing with our band work today, and every day this week.  

We are also continuing with the option of how you work in the shoulder openers, today and every day for the rest of the challenge. You can either do them prior to the strength exercises, or you can work them into the circuit as we did in the first few days. It’s totally your choice, based on what makes your body feel best! 

Keep taking those videos of your shoulder blades, in as many of the exercises as you can or want. The more you can form a mind-body connection to HOW they move, the better they will move and the stronger and more stable your shoulders will get in EVERYTHING you do. 

What to do today:

1. Watch 1 new instructional video:
   • Banded Glute Bridge
2. Your workout:
   • Shoulder opener – 1 rep – hold passively for about 10 seconds, then pull up/push down for about 20 seconds, release into the passive stretch again for 10 seconds, then pull up/push down keeping closer to the floor for about 20 seconds, then release into the passive stretch before getting out of it. 
   • Shoulder Rolls – 1 left / 1 right – Hold for 20-30 seconds on each side
   • OR option to do shoulder opener and shoulder rolls as part of your circuit below. 
   • Do this as a circuit where you do one set of each exercise in the order listed. Do 3-5 total rounds.
     • Bird Dog W/ Feedback OR Bird Dog W/ Row:
       • Bird Dog W/ Feedback – hold for 20 – 30 seconds on each side
       • Bird Dog W/ Row – 10 rows on each side
     • Tall Kneeling Press W/ Scapular Wall Push – 8 – 10 presses on each side
     • Banded Glute Bridge – 15 Reps – 5-second hold at the top of every rep
     • Pushups OR Banded Pushups – Whichever helps you the most – 3-5 reps – elevated hands – start each set with a 5-second plank, and hold the plank for 2 solid seconds (count 1 – 1000, 2 – 1000) between each rep. 

Day 11:

It’s a rest day today!   

3 days on, one day off, 2 days on, one day off is a common way to manage 5 days a week of workouts. Ours might vary a little bit between Wednesday and Thursday for one of your rest days, but you can rest assured that Sunday will always be a rest day. (those words were intended!) 

So you know the drill. Revel in having the day to do nothing active! Enjoy the rest knowing it will make you stronger tomorrow.  

What to do today:

1. Nothing
2. Nothing
3. Don’t forget, Nothing

Day 12:

I hope you’re rested and ready for another new banded exercise today! You will also find a “new” glute bridge variation. I put that in quotes because you all did this in the Core Strength Challenge, but it is new to the Pushup program. Make sure to re-watch that video for a refresher! 

What to do today:

1. Watch 2 new instructional videos:
   • 1 Leg Glute Bridge
   • Banded Scapular Wall Push & Walk
2. Your workout:
   • Shoulder opener – 1 rep – hold passively for about 10 seconds, then pull up/push down for about 20 seconds, release into the passive stretch again for 10 seconds, then pull up/push down keeping closer to the floor for about 20 seconds, then release into the passive stretch before getting out of it. 
   • Shoulder Rolls – 1 left / 1 right – Hold for 20-30 seconds on each side
   • OR option to do shoulder opener and shoulder rolls as part of your circuit below. 
   • Do this as a circuit where you do one set of each exercise in the order listed. Do 3-5 total rounds.
     • 1 Arm Scapular Pushup On Wall – 10 reps on each side, making sure to keep shoulders parallel to the wall and pushed down the whole time. Reset shoulders any time you need to during your reps. 
     • Banded Scapular Wall Push & Walk – 5 reps – 1 rep = walk up and walk down. Only walk up as far as you can with proper alignment. 
     • 1 Leg Glute Bridge – 15 Reps each leg – 2-second hold at the top of every rep
     • Pushups OR Banded Pushups – Whichever helps you the most – 3-5 reps – elevated hands – start each set with a 5-second plank, and hold the plank for 2 solid seconds (count 1 – 1000, 2 – 1000) between each rep. 

Day 13:

Oftentimes at this point in a program, some of the early excitement starts to wear off and it gets more difficult to engage in the work ahead. I see this as a crucial time to take a good, hard look at where you started and how you’re feeling now. Usually, when we notice our progress, it helps us keep going.

Here are a few questions you can ponder:

• Do I feel stronger or more stable on any of these exercises? 
• Have I been able to do more advanced versions of any of the exercises? 
• Am I able to get more sets or more repetitions in any of the exercises? 
• Am I able to feel my shoulder blades moving more? 

If you can answer yes to any of the first 4 questions, then you have made progress! 

Of course, another way to check your progress is to see where you are with your pushups. Re-do the Day 1 assessment, making sure to take a video, and see how your pushup looks compared to Day 1. Also, take note of how it FEELS. Even if you don’t see a lot of difference, you might feel it and that is progress! If you do see and feel a difference, then try a pushup or two with your hands a bit lower and see how things feel. Perhaps you’re ready to start working closer to the floor. If you are, start doing your daily pushups from this new, lower position. Now on to your work for today. 

Today brings you yet another new banded exercise and I still have a few up my sleeve for next week.  

What to do today:

1. Watch 1 new instructional video:
   • Banded Bird Dog
2. Your workout:
   • Shoulder opener – 1 rep – hold passively for about 10 seconds, then pull up/push down for about 20 seconds, release into the passive stretch again for 10 seconds, then pull up/push down keeping closer to the floor for about 20 seconds, then release into the passive stretch before getting out of it. 
   • Shoulder Rolls – 1 left / 1 right – Hold for 20-30 seconds on each side
   • OR option to do shoulder opener and shoulder rolls as part of your circuit below. 
   • Do this as a circuit where you do one set of each exercise in the order listed. Do 3-5 total rounds.
     • Banded Bird Dog – 2 reps on each side, holding for 10 – 20 seconds each time
     • Elbow Scapular Pushups On Wall – 10 reps, making sure to keep shoulders pushed down the whole time – reset shoulders any time you need to during your reps
     • V-Flys – 10 reps – make sure you’re getting your shoulders back, away from the floor! 
     • Frog Bridge – 15 reps – Make sure to tuck your pelvis and keep your butt squeezed the whole time. Pause at the top for a solid second before lowering. 
     • Pushups OR Banded Pushups – Whichever helps you the most – 3-5 reps – elevated hands – start each set with a 5-second plank, and hold the plank for 2 solid seconds (count 1 – 1000, 2 – 1000) between each rep. 

Day 14:

It’s your favorite day.  

It’s your 2nd weekly rest day!   

Even though I know you know what to do today, your daily “workout” is below. Rest up today and get ready to kick things up a little bit next week! 

What to do today:

1. Nothing
2. Nothing
3. Don’t forget, Nothing

Day 15:

It’s time to break out the Bon Jovi chorus…”whoaaaaah, we’re halfway there…” Hopefully you’re not livin’ on a prayer through this challenge, but you can take my hand and we’ll make it, I swear. 

If you haven’t yet answered the questions I posed on Saturday, please take a few moments to do so! It can really help you assess where you are right now with your progress and where you want to go:

• Do I feel stronger or more stable on any of these exercises? 
• Have I been able to do more advanced versions of any of the exercises? 
• Am I able to get more sets or more repetitions in any of the exercises? 
• Am I able to feel my shoulder blades moving more? 

Mmmk?

Now we’re going to kick things up a notch this week. BUT only if you are ready! That assessment will help you determine if you’re ready, or you can reach out to me and we can talk through it.

This week I want you to do one of two things:
Either

• Increase the number of pushups you do in each set of your workout.
  • You can do anywhere from 3 to 10 reps as long as you do each rep and each set with GREAT TECHNIQUE.
    • No butts sticking up, no arching backs, no breaking of the plank position.
    • If any of those ⬆️things happen then you did too many reps right now.
  • Your number of reps doesn’t need to be the same for each set!  

OR

• Lower your hands for your pushups but stick with the same 3-5 reps.
  • No butts sticking up, no arching backs, no breaking of the plank position.
  • If any of those ⬆️things happen then you lowered your hands too much right now.   

What to do today:

1. Watch 1 new instructional video:
   • Banded 1 Leg Glute Bridge
2. Your workout:
   • Shoulder opener – 1 rep – hold passively for about 10 seconds, then pull up/push down for about 20 seconds, release into the passive stretch again for 10 seconds, then pull up/push down keeping closer to the floor for about 20 seconds, then release into the passive stretch before getting out of it. 
   • Shoulder Rolls – 1 left / 1 right – Hold for 20-30 seconds on each side
   • OR option to do shoulder opener and shoulder rolls as part of your circuit below. 
   • Do this as a circuit where you do one set of each exercise in the order listed. Do 3-5 total rounds.
     • Banded Bird Dog – 2 reps on each side, holding for 10 – 20 seconds each time
     • Banded Scapular Wall Push & Walk – 5 reps – 1 rep = walk up and walk down. Only walk up as far as you can with proper alignment. 
     • Banded 1 Leg Glute Bridge – 8-10 reps each side – Make sure to tuck your pelvis and keep your butt squeezed the whole time. Pause at the top for a solid second before lowering.
       • IF you are not getting full glute contraction or your hamstrings are getting in the game too much, stick with either 1 Leg Glute Bridge OR Banded Glute Bridge
     • Pushups OR Banded Pushups – Whichever helps you the most – 3-10 reps – see guidelines above – start each set with a 5-second plank, and hold the plank for 2 solid seconds (count 1 – 1000, 2 – 1000) between each rep. 

Day 16:

I’ve got another great banded exercise for you along with another drill that can help you get stronger in your pushups. For the Isometric Pushup Holds, I actually don’t want you to elevate your hands this time. I’d like you to work it on the floor, in a standard pushup position. If you really need to elevate the hands, then please do so, but the idea of this drill is to help you work through some of the sticky spots that can happen during a full pushup. 

What to do today:

1. Watch 2 new instructional videos:
   • Isometric Pushup Hold
   • Pallof Press
2. Your workout:
   • Shoulder opener – 1 rep – hold passively for about 10 seconds, then pull up/push down for about 20 seconds, release into the passive stretch again for 10 seconds, then pull up/push down keeping closer to the floor for about 20 seconds, then release into the passive stretch before getting out of it. 
   • Shoulder Rolls – 1 left / 1 right – Hold for 20-30 seconds on each side
   • OR option to do shoulder opener and shoulder rolls as part of your circuit below. 
   • Do this as a circuit where you do one set of each exercise in the order listed. Do 3-5 total rounds.
     • Pallof Press – 10 reps on each side, holding the press for a solid 2 seconds on each rep
     • 1 Arm Scapular Pushup On Wall – 10 reps on each side, making sure to keep shoulders parallel to the wall and pushed down the whole time. Reset shoulders any time you need to during your reps. 
     • Frog Bridge – 20 reps – Make sure to tuck your pelvis and keep your butt squeezed the whole time. Pause at the top for a solid second before lowering. 
     • Isometric Pushup Hold – Do just one hold each set – hold however long your body allows for, making sure to keep all of the tension from your plank and all of the proper alignment from your pushup
     • Pushups OR Banded Pushups – Whichever helps you the most – 3-10 reps – start each set with a 5-second plank, and hold the plank for 2 solid seconds (count 1 – 1000, 2 – 1000) between each rep. 

Day 17:

Here is even more new stuff for you today! Who knew that you had so many options on how to improve your shoulder strength and stability? Well, I did of course!

Armbars are a favorite of mine. I use them a lot in my own practice both during my warmup and during my workouts. I usually incorporate them for Turkish Get-Up practice, but they truly are great for anything shoulder related.

I’ve also got a new shoulder opener for you that is an alternative to the shoulder roll. They basically open the same areas of your shoulder, but a little differently from each other. It just gives you another option. 

What to do today:

1. Watch 2 new instructional videos:
   • Armbar
   • Shoulder Sit-through
2. Your workout:
   • Shoulder opener – 1 rep – hold passively for about 10 seconds, then pull up/push down for about 20 seconds, release into the passive stretch again for 10 seconds, then pull up/push down keeping closer to the floor for about 20 seconds, then release into the passive stretch before getting out of it. 
   • Shoulder Rolls OR Shoulder Sit-through
     • Shoulder Rolls – 1 left / 1 right – Hold for 20-30 seconds on each side
     • Shoulder Sit-through – aim for 10 reps, trying to go a *little* deeper each time, but do what feels good
   • OR option to do shoulder opener and shoulder rolls/sit-through as part of your circuit below. 
   • Do this as a circuit where you do one set of each exercise in the order listed. Do 3-5 total rounds.
     • Armbar – 1 rep on each side, holding as needed on each side (the hold time doesn’t have to match) 
     • Tall Kneeling Press W/ Scapular Wall Push – 8 – 10 presses on each side
     • Glute Bridge x2 – 15 reps – Whichever version is most appropriate for you today – Make sure to tuck your pelvis and keep your butt squeezed the whole time
     • Pushups – 3-10 reps – start each set with a 5-second plank, and hold the plank for 2 solid seconds (count 1 – 1000, 2 – 1000) between each rep. 

Day 18:

It’s Rest Day! 

You know the drill…

What to do today:

1. Nothing
2. Nothing
3. Don’t forget, Nothing

Day 19:

I hope you’re feeling rested and ready for the next 2 days of work. There are no new exercises today. For your shoulder mobility, you still have the option to swap out shoulder sit-throughs for the shoulder rolls and you still have the option to do that mobility work either before your workout as a warmup or in your circuit as part of your workout. 

What to do today:

1. Your workout:
   • Shoulder opener – 1 rep – hold passively for about 10 seconds, then pull up/push down for about 20 seconds, release into the passive stretch again for 10 seconds, then pull up/push down keeping closer to the floor for about 20 seconds, then release into the passive stretch before getting out of it. 
   • Shoulder Rolls OR Shoulder Sit-through
     • Shoulder Rolls – 1 left / 1 right – Hold for 20-30 seconds on each side
     • Shoulder Sit-through – aim for 10 reps, trying to go a *little* deeper each time, but do what feels good
   • OR option to do shoulder opener and shoulder rolls/sit-through as part of your circuit below. 
   • Do this as a circuit where you do one set of each exercise in the order listed. Do 3-5 total rounds.
     • Pallof Press – 10 reps on each side, holding the press for a solid 2 seconds on each rep
     • Isometric Pushup Hold – Do just one hold each set – hold however long your body allows for, making sure to keep all of the tension from your plank and all of the proper alignment from your pushup
     • Frog Bridge – 20 reps – Make sure to tuck your pelvis and keep your butt squeezed the whole time. Pause at the top for a solid second before lowering. 
     • Pushups – 3-10 reps – start each set with a 5-second plank, and hold the plank for 2 solid seconds (count 1 – 1000, 2 – 1000) between each rep. 

Day 20:

We have another new banded exercise today. It’s a great way to dial up the anti-rotation aspect of core and lumbo-pelvic stability while giving you lots of core strength and shoulder stability. 

What to do today:

1. Watch 1 new instructional video:
   1. Plank w/Banded Row
2. Your workout:

1. • Shoulder opener – 1 rep – hold passively for about 10 seconds, then pull up/push down for about 20 seconds, release into the passive stretch again for 10 seconds, then pull up/push down keeping closer to the floor for about 20 seconds, then release into the passive stretch before getting out of it. 
   • Shoulder Rolls OR Shoulder Sit-through
     • Shoulder Rolls – 1 left / 1 right – Hold for 20-30 seconds on each side
     • Shoulder Sit-through – aim for 10 reps, trying to go a *little* deeper each time, but do what feels good
   • OR option to do shoulder opener and shoulder rolls/sit-through as part of your circuit below. 
   • Do this as a circuit where you do one set of each exercise in the order listed. Do 3-5 total rounds.
     • Armbar – 1 rep on each side, holding as needed on each side (the hold time doesn’t have to match) 
     • Plank w/Banded Row – 5 rows on each side, making sure to keep your hips and shoulders parallel to the floor the WHOLE time. If you start to turn at all, then reset your plank, squeeze your butt tighter and brace your abs more. 
     • Tall Kneeling Press W/ Scapular Wall Push – 8 – 10 presses on each side
     • Glute Bridge x2 – 15 reps -Whichever version is most appropriate for you today – Make sure to tuck your pelvis and keep your butt squeezed the whole time
     • Pushups – 3-10 reps – start each set with a 5-second plank, and hold the plank for 2 solid seconds (count 1 – 1000, 2 – 1000) between each rep. 

Day 21:

It’s your favorite day! Does it now go without saying that it means it’s a rest day?

Rest up and get ready for the home stretch. 

What to do today:

1. Nothing
2. Nothing
3. Don’t forget, Nothing

Day 22:

Today’s new exercise is a way to really optimize the shoulder stability aspect of the Armbar. It may look simple, but it provides a nice challenge.

As you do the rotations, make sure to maintain your shoulder packing in each direction. If you rotate so far than your shoulder comes unpacked, you’ve gone too far! Doing these in front of a mirror resting on the floor is a great way to make sure you’re keeping yourself in the right position the whole time. That’s what I do every time in my own practice!  

What to do today:

1. Watch 1 new instructional video:
   1. Armbar Rotations
2. Your workout:

1. • Shoulder opener – 1 rep – hold passively for about 10 seconds, then pull up/push down for about 20 seconds, release into the passive stretch again for 10 seconds, then pull up/push down keeping closer to the floor for about 20 seconds, then release into the passive stretch before getting out of it. 
   • Shoulder Rolls OR Shoulder Sit-through
     • Shoulder Rolls – 1 left / 1 right – Hold for 20-30 seconds on each side
     • Shoulder Sit-through – aim for 10 reps, trying to go a *little* deeper each time, but do what feels good
   • OR option to do shoulder opener and shoulder rolls/sit-through as part of your circuit below. 
   • Do this as a circuit where you do one set of each exercise in the order listed. Do 3-5 total rounds.
     • Armbar Rotations – 1 rep on each side, holding and rotating as needed on each side (the time doesn’t have to match left to right) 
     • Plank w/Banded Row – 5 rows on each side, making sure to keep your hips and shoulders parallel to the floor the WHOLE time. If you start to turn at all, then reset your plank, squeeze your butt tighter and brace your abs more. 
     • Isometric Pushup Hold – Do just one hold each set – hold however long your body allows for, making sure to keep all of the tension from your plank and all of the proper alignment from your pushup. Try to hold a little longer than last week. 
     • Glute Bridge x2 – 15 reps -Whichever version is most appropriate for you today – Make sure to tuck your pelvis and keep your butt squeezed the whole time
     • Pushups – 3-10 reps – start each set with a 5-second plank, and hold the plank for 2 solid seconds (count 1 – 1000, 2 – 1000) between each rep. 

Day 23:

Today’s challenge is to do the regular Armbar, with no rotations, but FEELING all of that shoulder packing you got from the rotations. If you need to do just a couple of rotations in order to help you pack your shoulder, feel free to do that for a few seconds at the beginning of each static hold. Other than that, it’s a band-y kind of day today! Have fun with it. 

Also, today and the rest of the week, I want you to try to take your pushups lower again. Maybe some of you are doing them on the floor now? 

What to do today:

1. Your workout:
   • Shoulder opener – 1 rep – hold passively for about 10 seconds, then pull up/push down for about 20 seconds, release into the passive stretch again for 10 seconds, then pull up/push down keeping closer to the floor for about 20 seconds, then release into the passive stretch before getting out of it. 
   • Shoulder Rolls OR Shoulder Sit-through
     • Shoulder Rolls – 1 left / 1 right – Hold for 20-30 seconds on each side
     • Shoulder Sit-through – aim for 10 reps, trying to go a *little* deeper each time, but do what feels good
   • OR option to do shoulder opener and shoulder rolls/sit-through as part of your circuit below. 
   • Do this as a circuit where you do one set of each exercise in the order listed. Do 3-5 total rounds.
     • Armbar – 1 rep on each side, holding as needed on each side (the time doesn’t have to match left to right). See if you can hold just a little longer.
     • Banded Bird Dog – 5 rows on each side, making sure to keep your hips and shoulders parallel to the floor the WHOLE time. If you start to turn at all, then reset your plank, squeeze your butt tighter and brace your abs more. 
     • Pallof Press – 10 reps on each side, holding the press for a solid 2 seconds on each rep
     • Banded 1 Leg Glute Bridge – 8-10 reps each side – Make sure to tuck your pelvis and keep your butt squeezed the whole time. Pause at the top for a solid second before lowering.
       • IF you are not getting full glute contraction or your hamstrings are getting in the game too much, stick with either 1 Leg Glute Bridge OR Banded Glute Bridge
     • Pushups – 3-10 reps – start each set with a 5-second plank, and hold the plank for 2 solid seconds (count 1 – 1000, 2 – 1000) between each rep. 

Day 24:

It’s our final week of the Pushup Challenge!! You’re almost there.

I’ve got a goodie for you today! It’s another Armbar variation. If you haven’t been feeling the lats in your Armbar yet, this should totally do the trick! 

The key to these is to make sure that you pull your elbow down toward your hip, and slightly behind your torso, as you bend the arm. I can feel my lats even when I do these WITHOUT weight! The other key to these is to not go too far, too fast with the bent elbow. As always, if you don’t feel ready for these yet, please stick with the standard Armbar or Armbar rotations.   

BUT…before we move on, I would like you to re-do your beginning assessment to see where you are in your progress to a full, proper pushup. Try a standard pushup on the floor first and then gradually work your hands up if you still need to.

Are you able to get a solid pushup on the floor? (only has to be 1!) If you still need to elevate your hands, are you able to get a solid pushup with your hands at a lower height? 

What to do today:

1. Watch 1 new instructional video:
   1. Bent Armbar
2. Your workout:

1. • Shoulder opener – 1 rep – hold passively for about 10 seconds, then pull up/push down for about 20 seconds, release into the passive stretch again for 10 seconds, then pull up/push down keeping closer to the floor for about 20 seconds, then release into the passive stretch before getting out of it. 
   • Shoulder Rolls OR Shoulder Sit-through
     • Shoulder Rolls – 1 left / 1 right – Hold for 20-30 seconds on each side
     • Shoulder Sit-through – aim for 10 reps, trying to go a *little* deeper each time, but do what feels good
   • OR option to do shoulder opener and shoulder rolls/sit-through as part of your circuit below. 
   • Do this as a circuit where you do one set of each exercise in the order listed. Do 3-5 total rounds.
     • V-Flys – 10 reps
     • Bent Armbar – How many times should you bend? You feel it and decide what’s right for you today! Even just one is just fine. 
     • Isometric Pushup Hold – Do just one hold each set – hold however long your body allows for, making sure to keep all of the tension from your plank and all of the proper alignment from your pushup. Try to hold a *little* longer than last week. 
     • Banded Glute Bridge – 15 Reps – 5-second hold at the top of every rep
     • Pushups – 3-10 reps – start each set with a 5-second plank, and hold the plank for 2 solid seconds (count 1 – 1000, 2 – 1000) between each rep. 

Day 25:

We’ve only got a couple of rest days left in our 30 days together, so enjoy it! 

What to do today:

1. Nothing
2. Nothing
3. Don’t forget, Nothing

Day 26:

We are ticking down the days in this challenge! I’m SOOOOO happy with all of the progress you all have been experiencing. I can’t wait to see those final pushups! (another hint!)  

There aren’t many new exercises left in this program, but here’s a goodie I’ve been saving. It’s revisiting the Banded Scapular Wall Walk but with a bit of a twist. Well, with a roll actually. A foam roll, that is. If you don’t have a foam roller, then please just stick with the Banded Scapular Wall Push & Walk. Maybe take the reps up a bit to intensify things. Though I will say that a foam roller is a great tool to have for any in-home gym setup and if you’re local, I happen to have a few extras for sale! 

What to do today:

1. Watch 1 new instructional video:
   1. Banded Scapular Wall Roll
2. Your workout:

1. • Shoulder opener – 1 rep – hold passively for about 10 seconds, then pull up/push down for about 20 seconds, release into the passive stretch again for 10 seconds, then pull up/push down keeping closer to the floor for about 20 seconds, then release into the passive stretch before getting out of it. 
   • Shoulder Rolls OR Shoulder Sit-through
     • Shoulder Rolls – 1 left / 1 right – Hold for 20-30 seconds on each side
     • Shoulder Sit-through – aim for 10 reps, trying to go a *little* deeper each time, but do what feels good
   • OR option to do shoulder opener and shoulder rolls/sit-through as part of your circuit below. 
   • Do this as a circuit where you do one set of each exercise in the order listed. Do 3-5 total rounds.
     • Banded Scapular Wall Roll – 5 reps; 1 rep = up and down 
     • Armbar Rotations – 1 rep on each side, holding and rotating as needed on each side (the time doesn’t have to match left to right)
     • Banded Bird Dog – 5 rows on each side, making sure to keep your hips and shoulders parallel to the floor the WHOLE time. If you start to turn at all, then reset your plank, squeeze your butt tighter and brace your abs more. 
     • Frog Bridge – 20 reps – Make sure to tuck your pelvis and keep your butt squeezed the whole time
     • Pushups – 3-10 reps – start each set with a 5-second plank, and hold the plank for 2 solid seconds (count 1 – 1000, 2 – 1000) between each rep. 

Day 27:

Just 3 more days of work to go! With your isometric holds today, see if maybe you can pull down just a *little* lower into the pushup and hold there. 

What to do today:

1. Your workout:
   • Shoulder opener – 1 rep – hold passively for about 10 seconds, then pull up/push down for about 20 seconds, release into the passive stretch again for 10 seconds, then pull up/push down keeping closer to the floor for about 20 seconds, then release into the passive stretch before getting out of it. 
   • Shoulder Rolls OR Shoulder Sit-through
     • Shoulder Rolls – 1 left / 1 right – Hold for 20-30 seconds on each side
     • Shoulder Sit-through – aim for 10 reps, trying to go a *little* deeper each time, but do what feels good
   • OR option to do shoulder opener and shoulder rolls/sit-through as part of your circuit below. 
   • Do this as a circuit where you do one set of each exercise in the order listed. Do 3-5 total rounds.
     • V-Flys – 10 reps
     • Bent Armbar – How many times should you bend/press? You feel it and decide what’s right for you today! Even just one is just fine. 
     • Isometric Pushup Hold – Do just one hold each set – hold however long your body allows for, making sure to keep all of the tension from your plank and all of the proper alignment from your pushup. See if maybe you can go a *little* lower and hold there. 
     • Banded Glute Bridge – 15 Reps – 5-second hold at the top of every rep
     • Pushups – 3-10 reps – start each set with a 5-second plank, and hold the plank for 2 solid seconds (count 1 – 1000, 2 – 1000) between each rep. 

Day 28:

It’s our final rest day of this challenge!

In case you need a reminder, today is a day to give yourself permission to do NOTHING. No pushup work, no workouts, no runs, no power walks, nothing but rest. Then come back tomorrow and get ready for the last 2 days of this challenge! (and hopefully get ready for the next one to come soon) 

What to do today:

1. Nothing
2. Nothing
3. Don’t forget, Nothing

Day 29:

In these final 2 days together, I’d like you to try something different this week. 

DON’T do multiple sets of pushups in your workout today and DON’T go for your maximum number in a set. Instead, do what’s called “greasing the groove.” You would do a low number of repetitions – only as many as you can do with perfect form AND staying fresh for each of those reps – but you would do them many times throughout the day.

Let’s say you work a desk job. Every time you get up from your desk, or every time you come back to your desk, you do a small set of pushups.

Don’t work a desk job? Maybe every time you leave or enter a certain room, you do a set. You get the idea. Just sprinkle them in randomly throughout the day. 

Even if you do just one repetition each time. The number accumulates more than you realize throughout the day! This is a highly effective way to build up your strength and ability to do multiple repetitions in one set. I recommend not even counting how many you do throughout the day.

As you do this over time, you’ll find that the number of repetitions you can do in each set will increase. It’s a great way to do more without realizing you’re doing more and without smoking yourself. 

What to do today:

1. Your workout:
   • Shoulder opener – 1 rep – hold passively for about 10 seconds, then pull up/push down for about 20 seconds, release into the passive stretch again for 10 seconds, then pull up/push down keeping closer to the floor for about 20 seconds, then release into the passive stretch before getting out of it. 
   • Shoulder Rolls OR Shoulder Sit-through
     • Shoulder Rolls – 1 left / 1 right – Hold for 20-30 seconds on each side
     • Shoulder Sit-through – aim for 10 reps, trying to go a *little* deeper each time, but do what feels good
   • OR option to do shoulder opener and shoulder rolls/sit-through as part of your circuit below. 
   • Do this as a circuit where you do one set of each exercise in the order listed. Do 3-5 total rounds.
     • Banded Scapular Wall Push & Walk – 5 reps – 1 rep = walk up and walk down. OR Banded Scapular Wall Roll – 5 reps; 1 rep = up and down. For either, only walk/roll up as far as you can with proper alignment. 
     • Pallof Press – 10 reps on each side, holding the press for a solid 2 seconds on each rep
     • Tall Kneeling Press W/ Scapular Wall Push – 8 – 10 presses on each side
     • Banded 1 Leg Glute Bridge – 8-10 reps each side – Make sure to tuck your pelvis and keep your butt squeezed the whole time. Pause at the top for a solid second before lowering.
       • IF you are not getting full glute contraction or your hamstrings are getting in the game too much, stick with either 1 Leg Glute Bridge OR Banded Glute Bridge
     • Pushups – Grease The Groove – start each set with a 5-second plank, and hold the plank for 2 solid seconds (count 1 – 1000, 2 – 1000) between each rep. 

Day 30:

This is it! It’s the last day of our pushup challenge!

I’ve got one final video for you. I specifically saved this for the end for a few reasons, but namely, because not everyone has the kettlebells/dumbbells for these. And heck, you made so much progress without them anyway!

However, if you do have what you need, then these can help you with your core, lumbo-pelvic and shoulder stability as you continue forward. Because I know your pushup journey is not ending today, right?  

What to do today:

1. Watch 1 new instructional video:
   • Renegade Row
2. Your workout:
   • Shoulder opener – 1 rep – hold passively for about 10 seconds, then pull up/push down for about 20 seconds, release into the passive stretch again for 10 seconds, then pull up/push down keeping closer to the floor for about 20 seconds, then release into the passive stretch before getting out of it. 
   • Shoulder Rolls OR Shoulder Sit-through
     • Shoulder Rolls – 1 left / 1 right – Hold for 20-30 seconds on each side
     • Shoulder Sit-through – aim for 10 reps, trying to go a *little* deeper each time, but do what feels good
   • OR option to do shoulder opener and shoulder rolls/sit-through as part of your circuit below. 
   • Do this as a circuit where you do one set of each exercise in the order listed. Do 3-5 total rounds.
     • 1 Arm Scapular Pushup On Wall – 10 reps on each side, making sure to keep shoulders parallel to the wall and pushed down the whole time. Reset shoulders any time you need to during your reps. 
     • Choose your bridge – choose whichever version gives you the MOST glute engagement. Do 15-20 reps. Choose from:
       • Glute Bridge x2
       • Banded Glute Bridge
       • Frog Bridge
       • 1 Leg Glute Bridge
       • Banded 1 Leg Glute Bridge
     • Renegade Row – 5-10 reps on each side, either alternating sides (only with same-size weights) or doing all reps on one side and then the other. Concentrate more on the stationary side than the rowing side!
     • Pushups – Sets of 3-10 or Grease The Groove – start each set with a 5-second plank, and hold the plank for 2 solid seconds (count 1 – 1000, 2 – 1000) between each rep.