HSPU / Beginner Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/the-beginner-hspu-program/ Workouts with One Weight Fri, 16 Apr 2021 02:18:43 +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 / Beginner Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/the-beginner-hspu-program/ 32 32 WORKOUT ONE https://baseblocks.com/workout-one/?utm_source=rss&utm_medium=rss&utm_campaign=workout-one Wed, 16 Sep 2020 07:48:32 +0000 https://baseblocks.com/?p=3833 Workout overview Sets Rest 1. Chest-to-wall handstand 3 2 min 2. Handstand wall walks 3 2 min 3. Pike push-ups 3 2 min 4. Divebomber 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. […]

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]]> Workout overview
SetsRest
1. Chest-to-wall handstand32 min
2. Handstand wall walks32 min
3. Pike push-ups32 min
4. Divebomber 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. Push-ups 10 reps
1. Chest-to-wall handstand: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
20 sec20 sec25 sec25 sec30 sec30 sec
2. Handstand wall walks: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
345667
3. Pike push-ups: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
667788
4. Modified divebomber 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 TWO https://baseblocks.com/workout-two-2/?utm_source=rss&utm_medium=rss&utm_campaign=workout-two-2 Tue, 15 Sep 2020 07:42:00 +0000 https://baseblocks.com/?p=3836 Workout overview Sets Rest 1. Chest-to-wall handstand 3 2 min 2. Handstand wall walks 3 2 min 3. Pike push-ups 3 2 min 4. Dips 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. Scapula […]

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]]> Workout overview
SetsRest
1. Chest-to-wall handstand32 min
2. Handstand wall walks32 min
3. Pike push-ups32 min
4. Dips32 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. Push-ups 10 reps
1. Chest-to-wall handstand: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
20 sec20 sec25 sec25 sec30 sec30 sec
2. Handstand wall walks: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
345667
3. Pike push-ups: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
667788
4. Dips: 3 sets for AMRAP. 2 min rest between sets
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-two/?utm_source=rss&utm_medium=rss&utm_campaign=workout-two Mon, 14 Sep 2020 07:47:00 +0000 https://baseblocks.com/?p=3840 Workout overview Sets Rest 1. Chest-to-wall handstand shrugs 2 2 min 2. Handstand wall walks 3 2 min 3. Pike push-ups 3 2 min 4. Decline push-ups 3 2 min 5. Scap push-ups 2 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. Chest-to-wall handstand shrugs22 min
2. Handstand wall walks32 min
3. Pike push-ups32 min
4. Decline push-ups32 min
5. Scap push-ups22 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. Push-ups 10 reps
1. Chest-to-wall handstand shrugs: 2 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
8 reps9 reps10 reps10 reps11 reps12 reps
2. Handstand wall walks: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
345667
3. Pike push-ups: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
667788
4. Decline push-ups: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
101112131415
5. Scap push-ups: 2 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
101011111212
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-5/?utm_source=rss&utm_medium=rss&utm_campaign=testing-day-5 Thu, 10 Sep 2020 08:41:00 +0000 https://baseblocks.com/?p=3872 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. Pike push-up test Note: there are no scores for this test as it is a scalable exercise. You will be the […]

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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.

Pike push-up test

Note: there are no scores for this test as it is a scalable exercise. You will be the focusing on increasing the exercise intensity/difficulty by bringing your feet closer to your hands as you get stronger, rather than adding repetitions.

To perform the intermediate HSPU program, you need to be able to perform a freestanding handstand AND two CTW HSPU’s.
START INTERMEDIATE HSPU PROGRAM
CAN’T HANDSTAND?
START BEGINNER FREESTANDING HANDSTAND

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