1. Super-set body weight – Upper/Lower push – Muscle strength

Superset x 2

This block is focused on increasing muscle endurance and stability and improve overall stability (muscle, joints, ligaments and tendons).

To increase challenge, you can move in a 4:2:1 ratio (lowering for 4s, holding for 2s and pushing for 1s) or add weight (make sure to maintain great form).

ULT
SL step to balance
reps 10 per side
intensity 8-9/10
Tempo 4:2:1
Rest 10s
Set Reps Intensity Tempo Rest
1 10 per side 8-9/10 RPE 4:2:1 10s (h:m:s)
2 10 per side 8-9/10 RPE 4:2:1 10s (h:m:s)

Before adding weight, progress into higher step. Make sure you push up quickly and slowly lower down.
After you mastered this in bodyweight, you can add weight in order to progress

UMT
Push Up to Rotation
reps 8-10 per side
intensity 8-9/10
Tempo controlled
Rest 60s
Set Reps Intensity Tempo Rest
1 8-10 per side 8-9/10 RPE Controlled 60s (h:m:s)
2 8-10 per side 8-9/10 RPE Controlled 60s (h:m:s)

Make sure to lower down in a controlled way and push up explosively.
Keep the core and glutes engaged all through the motion to maintain a "plank" all through the body (only the elbows and shoulders should be main movers