Phase 1 — Foundation
Baki Push Day
Build chest, shoulder and triceps strength and muscle.
Arm Circles
1 × 10 reps / 30 sec · 15 sec rest
Jumping Jacks
Cat-Cow Stretch
High Knees
Tap an exercise for full instructions, muscles, mistakes & modifications
Barbell Bench Press
4 sets × 10-12 · 120 sec
Plank
3 sets × 10-12 · 120 sec
Diamond Push-up
Dips
Pigeon Pose
30-45 sec hold
Foam Rolling
World's Greatest Stretch
Completing unlocks Day 2
Challenge. Compete. Conquer.