Plans

Example plan for healthy adults, built from the videos. It is a starting idea, not a prescription. Stop if pain is sharp or lasting.

The push-up ladder

Step	Version	Notes
1	Wall push-up	Palms flat at chest height, arms straight, one line from head to heel. Walk your feet back to make it harder.
2	Incline push-up	Hands on a sturdy bench or table. The lower the surface, the harder it gets.
3	Floor push-up	Hands just below shoulder level, feet together, gaze at the floor. About 2 seconds down, 1 second up, until elbows reach about 90 degrees.

Starter plan: 3 days a week (example)

2 to 3 sets of about 8 to 12 clean reps, using the hardest version you can do with good form. More than 12 easily? Move up one step. Cannot reach 8 clean reps? Move down one step.

Home starter plan (from Video 003)

Example, not a prescription. Two or three non-consecutive days a week.

Move	Note
Incline push-up	Hands on a sturdy surface.
Table row (optional)	Only use a support specifically verified as suitable for your body weight. Appearance or a quick push test cannot guarantee a table is safe. If you cannot verify it, skip this exercise: no table is needed for push-ups, squats or bridges, and the next video covers training your back with almost no equipment.
Bodyweight squat	Control the way down.
Glute bridge	Squeeze at the top, no back arching.

Pull-up options (from Video 004, in review)

Four coaching options. No trial we found tested them as a ladder, so this is coaching practice, not proven science. Choose a version you can control, on equipment you trust. If you cannot verify the setup, skip that option.

Option	What it is
1 Hang	Straight arms, shoulder blades drawn down and back slightly. Count in seconds, stop before grip or form breaks.
2 Row	Pull your chest toward a secure support. We have no evidence this exact exercise gets beginners to a first pull-up faster.
3 Band-assisted	A resistance band supports part of your weight. Follow the band's instructions and check band and bar before loading them.
4 Slow lowering	Reach the top from a stable step, lower as slowly as you can control. If you drop suddenly, it is too hard for now.

Example starter session (illustrative, not a tested prescription)

Two or three short hangs, then two or three sets of a pulling variation you can control. Rest until you can keep good form. Add slow lowering only if you can control the descent.

4-week tracker

Tap a day to mark it done. Twelve sessions is a suggestion: resting or skipping a day never resets or penalises anything.

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