Workout overview
| Sets | Rest | |
| 1. 90DPU negatives | 4 | 2 min |
| 2. Deep HSPU | 5 | 2 min |
| 3. Wall HSPU | 3 | 2 min |
| 4. Bent arm planche hold | 3 | 2 min |
| 5. Pseudo planche push-ups | 3 | 2 min |
Warmup (5mins)
| 1. Wrist circles | 10 each direction |
| 2. Elbow circles | 10 each direction |
| 3. Shoulder circles | 10 each direction |
| 4. Wrist push-ups | 10 reps |
| 5. Push-ups | 10 reps |
| 6. Pike push-ups | 5 reps |
| 7. Handstand | 30 secs |
1. 90DPU negatives: 1 rep per set. 2 min rest between sets.
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| 5 sets | 5 sets | 5 sets | 6 sets | 6 sets | 6 sets |
2. Deep HSPU: 3 reps for 4 sets. 2 min rest between sets
3. Wall HSPU: 3 sets with 2mins rest between sets.
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| 5 reps | 5 reps | 5 reps | 6 reps | 6 reps | 6 reps |
4. Bent arm planche hold: 3 sets with 2 min rest between sets
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| 15 secs | 15 secs | 16 secs | 16 secs | 16 secs | 16 secs |
5.Pseudo planche push-ups: 3 sets with 2 min rest between sets
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| 10 reps | 10 reps | 11 reps | 11 reps | 11 reps | 12 reps |
Cool-down
| Duration | Sets | |
| A. Overhead flexion | 30-60 secs | 2 |
| B. Forward fold | 1 min | 2 |
| C. Spinal rotation | 30-60 secs | 2 |
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