Hand Release Push-Up Progressions:
START YOUR HAND RELEASE PUSH-UP PROGRESSIONS BY ATTEMPTING MAX UNROKEN SET OF PROPER HAND RELEASE
PUSH-UPS IN 2 MINUTES
Level 1: You completed 50+ hand release push-ups
1. Complete 3 sets of 5 repetitions of tension push-ups(3 second descent, 1 second pause at bottom, and 3
second ascent)
2. Complete 3 sets of 45 second weighted high plank holds
3. Complete 2 max effort sets of ring push-ups
4. 3 minutes of Tabata hand release push-ups (20 seconds of work, 10 seconds of rest)
Level 2: You completed between 35 and 50 hand release push-ups
1. Complete 2 sets of 4 repetitions of tension push-ups(3 second descent, 1 second pause at bottom, and 3
second ascent)
2. Complete 2 sets of 45 second high plank holds
3. Complete 2 max effort sets of dips (rings, box, bars)
4. Complete 2 sets of 30 second high plank shoulder taps
5. Complete max set of hand release push-ups
Level 3: You completed between 20 and 35 hand release push-ups
1.
2.
3.
4.
Complete 3 sets of 8 push-ups with a 2 second pause at the bottom
Complete 2 sets of 45 second high plank holds
Complete 3 sets of 10+ repetitions of triceps extension (band, plate, dumbbell)
Complete max set of hand release push-ups
Level 4: You completed between 10 and 20 hand release push-ups
1.
2.
3.
4.
Complete 2 sets of 8 repetitions of in place inch-worm push-ups
Complete 2 sets of 45 second high to low plank transitions
Complete 3 sets of 10+ repetitions of triceps extension (band, plate, dumbbell)
3 minutes of Tabata hand release push-ups (20 seconds of work, 10 seconds of rest)**switch to elevated
or knee push-ups if needed
Level 5: You completed less than 10 hand release push-ups
1.
2.
3.
4.
Complete 2 sets of 8 repetitions of in place inch-worm push-ups
Complete 3 sets of 30 second high plank holds
Complete 3 sets of negative push-ups (8+ second descent)
Complete 3 sets of 10-20 repetitions of elevated push-ups (bar, box, wall)
Follow Michigan ARNG Master Fitness Trainers on YouTube for details on each movement
https://www.youtube.com/channel/UCSb6OQjzvx8TNbISrF_9s4A
***Ensure to properly warm up before attempting your progression workout. Also, rest roughly a minute
between sets.