Level One: Push-Up Mini Course
This self-paced Push-Up Mini Course is designed to help you master one of the most foundational bodyweight movements: the Push-Up. Whether you’re just starting your fitness journey or returning after time away, this course gives you the tools to build strength, confidence, and proper form at your own pace.
Level One is designed to help you build the essential strength, mobility, and alignment needed to begin push-up training safely. You’ll start with low-impact movements that train the wrists, core, and upper body in ways that support a full push-up later on. These foundational exercises can be repeated daily and are ideal whether you're a beginner or returning to movement after time away.
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An introduction to mini courses.
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Palm Push-Ups
Palm Push-Ups are a small but powerful movement done on all fours. By pressing through your knuckles and lifting the palms off the floor, you build strength in the wrists and forearms—key foundations for pain-free push-ups and better hand positioning.
Palm Push-Ups are a small but powerful movement done on all fours. By pressing through your knuckles and lifting the palms off the floor, you build strength in the wrists and forearms—key foundations for pain-free push-ups and better hand positioning.
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Plank Hold
The plank is a full-body isometric hold that trains the core, shoulders, and posture muscles. In this version, you'll maintain a strong, straight line from head to heels, building the strength and stability needed to support your body during a push-up.
The plank is a full-body isometric hold that trains the core, shoulders, and posture muscles. In this version, you'll maintain a strong, straight line from head to heels, building the strength and stability needed to support your body during a push-up.
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Wall Push-Ups
Wall Push-Ups are a beginner-friendly push-up variation that reduces load on the upper body while reinforcing proper form. By standing and pressing against a wall, you’ll start building strength, control, and muscle memory without the stress of full bodyweight.
Wall Push-Ups are a beginner-friendly push-up variation that reduces load on the upper body while reinforcing proper form. By standing and pressing against a wall, you’ll start building strength, control, and muscle memory without the stress of full bodyweight.
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Readers Pose Push-Ups
Reader’s Pose Push-Ups begin in a resting kneeling position (similar to child’s pose) and transition into a modified push-up. This gentle flowing movement builds upper body strength while improving shoulder mobility and control through a partial range of motion.
Reader’s Pose Push-Ups begin in a resting kneeling position (similar to child’s pose) and transition into a modified push-up. This gentle flowing movement builds upper body strength while improving shoulder mobility and control through a partial range of motion.
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Table Top Push-Ups
Tabletop Push-Ups are a gentle introduction to pushing from the floor. With knees and hands grounded, this variation reduces bodyweight load while helping you develop the strength, alignment, and confidence needed to eventually push from a full plank position.
Tabletop Push-Ups are a gentle introduction to pushing from the floor. With knees and hands grounded, this variation reduces bodyweight load while helping you develop the strength, alignment, and confidence needed to eventually push from a full plank position.
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Ready for More? Level 2 Is Waiting.
You've laid the foundation. You’ve built core control, improved wrist and shoulder strength, and gained confidence in your form.
Now it’s time to take things a step further. In Level Two, you’ll start to train real push-up mechanics—including slow negatives, low holds, and kneeling variations that challenge your strength and stability in new ways.
When you're ready to build strength with intention!
