BOOST #1
IN THIS LESSON
Remember - Sunset Sons - 3’20 - 105 bpm
This track focuses on developing pushing strength and muscular endurance in the chest, triceps, and shoulders while maintaining core stability on the board. By alternating controlled push-up tempos with resistance tube chest presses, participants challenge the muscles through different angles and loading patterns. Slow eccentrics build strength and control, while faster push-ups increase intensity and fatigue resistance. The integration of Down Dog allows brief recovery and shoulder mobility without fully stopping the work. By the end of the track, the upper body is fully engaged, fatigued, and stronger, with improved awareness of alignment and pushing mechanics.
Part 1: Begin in push-up position, hands placed firmly on the board and feet grounded behind. Start with push-ups at a 3–1 tempo, lowering slowly with control and pressing up smoothly, performed four times. Emphasise elbow positioning and core engagement.
Continue with push-ups at a 2–2 tempo, lowering and lifting evenly for three repetitions, maintaining rhythm and quality.
Transition quickly onto the board with the resistance tube, positioning on one side for chest press. Participants may connect both handles together for more resistance or use a single handle for a lighter option. Perform controlled presses, focusing on chest activation and shoulder stability.
Use the final eight counts to transition back into push-up position, preparing for the next section.
Coach: “Slow on the way down, strong press up—brace the core.”
Part 2: Repeat the push-up sequence with 3–1 tempo push-ups, performed four times, followed by 2–2 tempo push-ups for three repetitions. Encourage knee-down modifications if needed to maintain form.
Transition back onto the board, now switching sides, and perform chest presses with the resistance tube on the left side, completing eight controlled repetitions. Focus on symmetrical movement and steady breathing.
Allow 16 counts of recovery, then use eight counts to move into plank position on the board, setting up for the final challenge.
Coach: “Stay aligned, chest proud, control the resistance.”
Part 3: From plank on the board, perform a combination of three push-ups followed by one Down Dog, repeating the sequence four times. Down Dog serves as a brief reset for the shoulders while maintaining flow.
Finish the track with a push-up challenge, using the final 16 counts to perform as many quality push-ups as possible. Encourage participants to choose their best option—full push-ups or knees down—while maintaining control.
End in Child’s Pose, allowing the upper body to recover and release tension.
Coach: “Strong finish—quality reps, then breathe and reset.”