Push + Pull

$19.99
One time

At a Glance

  • Level: Beginner to Advanced (easily adjusted with weight selection)

  • Length: 35–45 minutes

  • Equipment: Dumbbells, barbell or weighted bar, weight bench

  • Focus: Upper body muscular endurance • Push/pull balance • Joint stability

  • Best For: Runners, endurance athletes, active adults, and anyone looking to build lasting upper body strength and fatigue resistance

Why This Program Works

Unlike traditional upper body workouts that focus on lifting the heaviest weight possible, Push + Pull emphasizes high-quality repetitions that build muscular endurance. Training the pushing and pulling muscles together creates balanced strength across the chest and arms while improving the ability of these muscles to continue producing force under fatigue.

The unilateral (single-arm) movements challenge stability and expose side-to-side imbalances, while the bilateral exercises allow you to build overall strength and endurance. The higher repetition format improves fatigue resistance, helping you maintain better posture, arm drive, and movement quality during long runs, demanding workouts, and everyday tasks.

Whether you're an endurance athlete looking to maintain efficient form late in an event or an active adult who wants lifting, carrying, pushing, and pulling to feel easier, this program develops the upper body endurance your body relies on every day.

Who This Program Is For

  • Runners and endurance athletes looking to maintain efficient arm drive, posture, and running mechanics.

  • Active adults who want greater strength and endurance for lifting, carrying, pushing, pulling, and other everyday activities.

  • Lifters looking to improve upper body muscular endurance for stronger lifts.

  • Anyone returning to strength training who wants to build lasting upper body strength with controlled, high-quality movement.

  • Individuals focused on long-term health and function by improving joint stability, muscular endurance, and movement quality.

What You'll Achieve

  • Increased upper body muscular endurance and fatigue resistance.

  • Balanced push/pull strength.

  • Better posture and arm drive during running and other endurance activities.

  • Greater confidence lifting, carrying, pushing, and pulling in everyday life.

  • Enhanced movement efficiency for both athletic performance and daily function.

  • Stronger, more resilient muscles that support long-term joint health and active living.

What's Included

  • Lifetime access to this training program

  • HD exercise demonstration videos

  • Coaching cues for every exercise

  • The purpose behind each movement so you understand why you're doing it

  • Up to 3 coaching questions by email

  • One video form review to help ensure proper technique