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Pushana Pushasana Push Blocks Grip Blocks
Potent Intent Intent to Thrive Intent to LIve Intent Potential
In-Potential
Pushana Circle
Orientation
Where to start?
How many push ups can you do with good form, no time limit?
Which of these positions can you hold for 20 seconds with good form?
Minimum Sessions Per Week
2 Push ups
2 Run
1 Swim
2 Other (Yoga, Pranayama Pull Ups, Rowing, Gym, Calisthenics, etc.)
2 meditation
Beginner Start
Plank/Pushups 10 minutes
Running/Sprints 11 minutes/3 sprints
Swimming 11 minutes
Pranayama 10 minutes
Meditation 7 minutes
Intermediate Start
Plank/Pushups 16 minutes
Running/Sprints 20 minutes/5 sprints
Swimming 20 minutes
Pranayama 15 minutes
Meditation 12 minutes
Advanced Start
Plank/Pushups 22 minutes
Running/Sprints 30 minutes/8 sprints
Swimming 30 minutes
Pranayama 20 minutes
Meditation 20 minutes
Push Up Form
You should master a clean classic push up technique on the lowest level of the blocks and be able to sustain them for the minute of exercise and throughout the entire session. Then use the medium side of the block until you can sustain that for the full session. Then use the tall side of the block and alternate as you like. This is the standard approach to understand the training method. Work this way for the first 2 weeks, then you can begin to explore other variations of push ups using the blocks.
Running & Sprinting
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