Power 10 Workout - Part 1

Quick Start-setup
Step 1: Using the Perfect Pushup, perform as many pushups as you can 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.
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.
MAX DRILL

Quick Start-schedule
Step 3: Challenge yourself by following the Perfect Pushup Power 10 workout Calendar.
DAY 1
2 Drills

DAY 2
OFF

DAY 3
3 Drills

DAY 4
OFF

DAY 5
3 Drills

DAY 6
OFF

DAY 7
3 Drills

10 20 30 40 50

8, 6, 4 14, 10, 6 20, 12, 8 26, 14, 10 30, 16, 12

DAY 8
OFF

DAY 9
4 Drills

DAY 10
OFF

DAY 11
4 Drills

DAY 12
OFF

DAY 13
4 Drills

DAY 14
OFF

DAY 15
5 Drills

DAY 16
OFF

DAY 17
5 Drills

DAY 18
OFF

DAY 19
5 Drills

DAY 20
OFF

DAY 21
Re-test your 1 set MAX

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

Super Set Slow - Regular

1/2 down only, 3 reps

Muscle Focus Chest and Triceps

Mid to fully down, 3 reps

Max
10 20 30 40 50

Drill
3, 1 5, 3 7, 5 10, 6 12, 8

3 Full Push ups

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

Super Set Slow - Wide

Muscle Focus Chest and Back
MID

Max
10 20 30 40 50

Drill
3, 1 5, 3 7, 5 10, 6 12, 8

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

Super Set Slow - Close

UP

Muscle Focus Triceps

MID

Max
10 20 30 40 50

Drill
3, 1 5, 3 7, 5 10, 6 12, 8

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

Muscle Focus Arms and Shoulders

Dive Bomber
Max
10 20 30 40 50

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

Drill
4, 2 8, 4 12, 6 16, 8 20, 10

Power Punch Pushup

Muscle Focus Biceps
UP

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

Max
10 20 30 40 50

Drill
8, 6, 4 14, 10, 6 20, 12, 8 26, 14, 10 30, 16, 12