HSPU / Advanced Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/the-advanced-hspu-program/ Workouts with One Weight Fri, 16 Apr 2021 02:20:07 +0000 en-AU hourly 1 https://wordpress.org/?v=6.4.5 https://baseblocks.com/wp-content/uploads/2020/05/baseblocks-favicon-100x100.jpg HSPU / Advanced Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/the-advanced-hspu-program/ 32 32 WORKOUT ONE https://baseblocks.com/workout-one-60-mins-2/?utm_source=rss&utm_medium=rss&utm_campaign=workout-one-60-mins-2 Wed, 16 Sep 2020 08:36:22 +0000 https://baseblocks.com/?p=3861 Workout overview Sets Rest 1. Freestanding HSPU 5-10 2 min 2. Wall HSPU 3 2 min 3. Low pike press 3 2 min 4. Pike push-ups 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 […]

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]]> Workout overview
SetsRest
1. Freestanding HSPU5-102 min
2. Wall HSPU32 min
3. Low pike press32 min
4. Pike push-ups32 min
5. Pseudo planche push-ups32 min

Warmup (5mins)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Wrist push-ups 10 reps
5. Scapula push-ups5 reps
6. Pike push-ups 5 reps
1. Freestanding HSPU: 2 min rest between sets
Week 1Week 2Week 3Week 4Week 5Week 6
1 reps x 5 sets2 reps x 5 sets3 reps x 5 sets2 reps x 6 sets3 reps x 6 sets2 reps x 7 sets
2. Wall HSPU: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
334455
3. Low pike press: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
334455
4. Pike push-ups: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
667788
Week 1
Week 2
please complete the previous week first
Week 3
please complete the previous week first
Week 4
please complete the previous week first
Week 5
please complete the previous week first
Week 6
please complete the previous week first
5. Pseudo planche push-ups: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
88991010

Cool-down

A. Overhead stretch: 1 min
Target area: thoracic spine
B. Straddle stretch: 1 min
Target area: adductors, hamstrings
C. Shoulder extension stretch: 1 min
Target area: anterior deltoid, pecs
RETURN TO PROGRAM

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]]> WORKOUT TWO https://baseblocks.com/workout-two-60-mins-2/?utm_source=rss&utm_medium=rss&utm_campaign=workout-two-60-mins-2 Tue, 15 Sep 2020 08:22:00 +0000 https://baseblocks.com/?p=3863 Workout overview Sets Rest 1. Upper planche raises 3 2 min 2. Negatives full ROM 5 2 min 3. Wall HSPU 3 2 min 4. Pike push-up with leg lift 3 2 min 5. Pike push-ups 3 2 min Warmup (5mins) 1. Wrist circles 10 each direction 2. Elbow circles 10 each direction 3. Shoulder […]

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]]> Workout overview
SetsRest
1. Upper planche raises32 min
2. Negatives full ROM52 min
3. Wall HSPU32 min
4. Pike push-up with leg lift32 min
5. Pike push-ups32 min

Warmup (5mins)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Wrist push-ups 10 reps
5. Scapula push-ups5 reps
6. Pike push-ups 5 reps
1. Upper planche raises: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
334455
2. Negatives full ROM: 5 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
112233
3. Wall HSPU: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
334455
4. Pike push-up with leg lift: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
556677
5. Pike push-ups: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
667788
Week 1
Week 2
please complete the previous week first
Week 3
please complete the previous week first
Week 4
please complete the previous week first
Week 5
please complete the previous week first
Week 6
please complete the previous week first

Cool-down

A. Overhead stretch: 1 min
Target area: thoracic spine
B. Straddle stretch: 1 min
Target area: adductors, hamstrings
C. Shoulder extension stretch: 1 min
Target area: anterior deltoid, pecs
RETURN TO PROGRAM

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]]> WORKOUT THREE https://baseblocks.com/workout-three-60-mins-2/?utm_source=rss&utm_medium=rss&utm_campaign=workout-three-60-mins-2 Mon, 14 Sep 2020 08:31:00 +0000 https://baseblocks.com/?p=3865 Workout overview Sets Rest 1. Freestanding HSPU 5-10 2 min 2. Low pike press 3 2 min 3. Pike push-ups 3 2 min 4. 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 […]

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]]> Workout overview
SetsRest
1. Freestanding HSPU5-102 min
2. Low pike press32 min
3. Pike push-ups32 min
4. Pseudo planche push-ups32 min

Warmup (5mins)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Wrist push-ups 10 reps
5. Scapula push-ups5 reps
6. Pike push-ups 5 reps
1. Freestanding HSPU: 2 min rest between sets
Week 1Week 2Week 3Week 4Week 5Week 6
1 reps x 5 sets2 reps x 5 sets3 reps x 5 sets2 reps x 6 sets3 reps x 6 sets2 reps x 7 sets
2. Low pike press: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
334455
3. Pike push-ups: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
667788
4. Pseudo planche push-ups: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
88991010
Week 1
Week 2
please complete the previous week first
Week 3
please complete the previous week first
Week 4
please complete the previous week first
Week 5
please complete the previous week first
Week 6
please complete the previous week first

Cool-down

A. Overhead stretch: 1 min
Target area: thoracic spine
B. Straddle stretch: 1 min
Target area: adductors, hamstrings
C. Shoulder extension stretch: 1 min
Target area: anterior deltoid, pecs
RETURN TO PROGRAM

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]]> HSPU TEST https://baseblocks.com/testing-day-6/?utm_source=rss&utm_medium=rss&utm_campaign=testing-day-6 Thu, 10 Sep 2020 08:48:00 +0000 https://baseblocks.com/?p=3875 You’re almost there! It’s time to repeat the same test we performed at the start of this program. Remember to replicate the testing conditions (exercise variation, rest time, testing order) as closely as possible. HSPU test Beginner Intermediate Advanced 1 2-4 5+ CONGRATS! YOU’VE FINISHED MY HSPU SERIES!

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]]> You’re almost there! It’s time to repeat the same test we performed at the start of this program. Remember to replicate the testing conditions (exercise variation, rest time, testing order) as closely as possible.

HSPU test
BeginnerIntermediateAdvanced
12-45+

CONGRATS!

YOU’VE FINISHED MY HSPU SERIES!

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]]>