Pushup Tracker
Mobility & Recovery — 2-week deload
Two weeks of active recovery: daily mobility, yoga, and stretching sessions with light push-up volume. Ideal as a deload between two hard plans or to ease back in after a training break.
Create a free account to start this plan. We'll track your progress automatically and set your daily goal to match the plan.
- Automatic progress tracking
- Daily goal adapts to your plan every day
- Streaks, stats, and leaderboard
Week 1
- 1Light day·10repsdynamic warm-up 10 min · 1×10 clean push-ups · 10 min stretching
- 2
- 3Light day·12reps(6 · 6)cat-cow 3×10 · hip opener 2 min · 2×6 push-ups · 5 min foam rolling
- 4Rest dayRest day — foam rolling 15 min
- 5
- 6Light day·14reps(7 · 7)dynamic warm-up 10 min · 2×7 push-ups · shoulder mobility 5 min
- 7Rest dayActive recovery
Week 2
- 8Light day·14reps(7 · 7)shoulder mobility 10 min · 2×7 push-ups · 10 min stretching
- 9
- 10Light day·16reps(8 · 8)foam rolling 10 min · 2×8 push-ups · hip opener 5 min
- 11Rest dayRest day — stretching as needed
- 12Light day·18reps(9 · 9)dynamic warm-up · 2×9 push-ups · 10 min mobility
- 13
- 14Light day·20reps(10 · 10)form check: 2×10 clean push-ups · full mobility session 20 min