# @thetrainingmanual on Instagram - **Type:** Image - **Original URL:** https://www.instagram.com/p/CR-Oy7FKRjy - **Gondola URL:** https://gondola.cc/posts/76905678-thetrainingmanual-instagram - **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/8d3921ce03.jpg - **Posted:** 2021-07-31T01:01:22.000+00:00 - **Account Owner:** Peter O Reilly (@NBALive_TV) โ€” https://gondola.cc/NBALive_TV ## Caption Progression Chart For Squats & Pushups! Swipe Left for Pushups๐Ÿ”š - ๐Ÿ– ๐’๐ฎ๐ฆ๐ฆ๐ž๐ซ ๐’๐š๐ฅ๐ž ๐„๐ง๐๐ฌ ๐’๐จ๐จ๐ง!! ๐Ÿ– โ˜€๏ธ ๐€๐ฅ๐ฅ $๐Ÿ‘๐ŸŽ ๐๐ซ๐จ๐ ๐ซ๐š๐ฆ๐ฌ ๐‰๐ฎ๐ฌ๐ญ $๐Ÿ“! โ˜€๏ธ - ๐‚๐ฅ๐ข๐œ๐ค ๐“๐ก๐ž ๐‹๐ข๐ง๐ค ๐ข๐ง ๐๐ข๐จ๐Ÿ”— - ๐”๐ฌ๐ž ๐‚๐จ๐๐ž "๐’๐”๐Œ๐Œ๐„๐‘๐’๐€๐‹๐„" ๐€๐ญ ๐‚๐ก๐ž๐œ๐ค๐จ๐ฎ๐ญ!๐Ÿ›’ - ๐†๐ž๐ญ ๐ฒ๐จ๐ฎ๐ซ๐ฌ๐ž๐ฅ๐Ÿ ๐ญ๐ก๐ž ๐›๐จ๐๐ฒ ๐ฒ๐จ๐ฎ ๐๐ž๐ฌ๐ข๐ซ๐ž ๐ฐ๐ข๐ญ๐ก ๐š ๐ฉ๐ซ๐จ๐ฏ๐ž๐ง, ๐ฌ๐œ๐ข๐ž๐ง๐œ๐ž ๐›๐š๐ฌ๐ž๐ ๐ฉ๐ซ๐จ๐ ๐ซ๐š๐ฆ ๐Ÿ๐ซ๐จ๐ฆ ๐จ๐ง๐ž ๐จ๐Ÿ ๐จ๐ฎ๐ซ ๐ž๐ฅ๐ข๐ญ๐ž ๐ญ๐ซ๐š๐ข๐ง๐ž๐ซ๐ฌ! - ๐–๐ž'๐ฏ๐ž ๐ ๐จ๐ญ ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐  ๐ฉ๐ซ๐จ๐ ๐ซ๐š๐ฆ๐ฌ ๐จ๐ซ ๐ ๐ฎ๐ข๐๐ž๐ฌ ๐Ÿ๐จ๐ซ ๐š๐ฅ๐ฅ ๐ ๐จ๐š๐ฅ๐ฌ ๐š๐ง๐ ๐ž๐ฑ๐ฉ๐ž๐ซ๐ข๐ž๐ง๐œ๐ž ๐ฅ๐ž๐ฏ๐ž๐ฅ๐ฌ ๐š๐ฌ ๐ฐ๐ž๐ฅ๐ฅ ๐š๐ฌ ๐ ๐ฒ๐ฆ ๐š๐ง๐ ๐ก๐จ๐ฆ๐ž ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐  ๐ฉ๐ซ๐จ๐ ๐ซ๐š๐ฆ๐ฌ! - ๐’๐จ ๐ฐ๐ก๐š๐ญ ๐š๐ซ๐ž ๐ฒ๐จ๐ฎ ๐ฐ๐š๐ข๐ญ๐ข๐ง๐  ๐Ÿ๐จ๐ซ? ๐’๐ฎ๐ฆ๐ฆ๐ž๐ซ ๐Ÿ๐ŸŽ๐Ÿ๐Ÿ ๐ข๐ฌ ๐œ๐จ๐ฆ๐ข๐ง๐  ๐ญ๐จ ๐š๐ง ๐ž๐ง๐, ๐๐จ๐ง'๐ญ ๐ฅ๐ž๐š๐ฏ๐ž ๐ข๐ญ ๐ญ๐จ๐จ ๐ฅ๐š๐ญ๐ž ๐ฌ๐จ ๐ฒ๐จ๐ฎ ๐œ๐š๐ง ๐ ๐ฎ๐š๐ซ๐š๐ง๐ญ๐ž๐ž ๐ฒ๐จ๐ฎ๐ซ ๐ฌ๐ฎ๐œ๐œ๐ž๐ฌ๐ฌ!! - ๐’๐š๐ฅ๐ž ๐„๐ง๐๐ฌ ๐Œ๐ข๐๐ง๐ข๐ ๐ก๐ญ ๐€๐ฎ๐ ๐ฎ๐ฌ๐ญ ๐Ÿ๐ฌ๐ญ - ๐Ÿ’ฅPush Up Progressions๐Ÿ’ฅ Follow TheTrainingManual for daily exercise & fitness tips!๐Ÿ“š _ One of the best exercises for the upper body that can be done anywhere is the push up. It can be super easy or crazy hard depending on the variation and weight you use. Plus, theyโ€™re great for shoulder health and can give your core a challenge. _ Hereโ€™s a simple guide on how to progress the push up๐Ÿ‘‡ _ Listed easiest to hardest: Wall Incline Wide Grip Regular Decline Staggered Close Grip Spiderman One Arm _ If you want to build strength with the push up, focus on adding weight while keeping the reps between 5-10. _ To build muscle with the push up, focus on progressing volume and weight while keeping the reps mostly between 10-20. _ ๐Ÿค” How far along the progression scale are you? Comment below! Content strengthwithsam . . . . #pushpulllegs #pushday #pullday#squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #fitbit #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox #mobility #yogafit #iifym ## Stats - **Views:** 0 - **Likes:** 2,814 - **Shares:** 0 - **Comments:** 10 ## Credits These are the roles credited on Gondola. Credits may be incomplete. A brand, account owner, or featured person is not necessarily the creator. | Name | Username | Profile | Role | | --- | --- | --- | --- | | Peter O Reilly | @NBALive_TV | https://gondola.cc/NBALive_TV | Photo Editor | ## Tags hamstrings, glutes, idoportalmethod, yogi, idoportal, pushday, fitbit, yogaformen, irishfitfam, quads, hypertrophy, physio, iifym, mobility, flexibility, squats, mobilitywod, myodetox, bodybuilding, deadlift, squat, yoga, pushpulllegs, weekendyoga, fitness, workout, physicaltherapy, legday, pullday, yogafit --- Copyright (c) Gondola