HSPU / Intermediate Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/the-intermediate-hspu-program/ Workouts with One Weight Fri, 16 Apr 2021 02:19:25 +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 / Intermediate Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/the-intermediate-hspu-program/ 32 32 WORKOUT ONE https://baseblocks.com/workout-one-60-mins/?utm_source=rss&utm_medium=rss&utm_campaign=workout-one-60-mins Wed, 16 Sep 2020 08:09:03 +0000 https://baseblocks.com/?p=3850 Workout overview Sets Rest 1. HSPU negatives 5 2 min 2. Wall HSPU 4 2 min 3. Pike push-up with leg lift 3 2 min 4. Pike 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 […]

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]]> Workout overview
SetsRest
1. HSPU negatives52 min
2. Wall HSPU42 min
3. Pike push-up with leg lift32 min
4. 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. HSPU negatives: 2 reps for 5 sets. 2 min rest between sets

Overload the exercise by lowering slower.

2. Wall HSPU: 4 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
222333
3. Pike push-up with leg lift: 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

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/?utm_source=rss&utm_medium=rss&utm_campaign=workout-two-60-mins Tue, 15 Sep 2020 08:05:00 +0000 https://baseblocks.com/?p=3852 Workout overview Sets Rest 1. Upper range planche raises 3 2 min 2. HSPU negatives 5 2 min 3. Wall HSPU 4 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 […]

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]]> Workout overview
SetsRest
1. Upper range planche raises32 min
2. HSPU negatives52 min
3. Wall HSPU42 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. Upper range planche raises: 3 reps for 3 sets. 2 min rest between sets
2. HSPU negatives: 2 reps for 5 sets. 2 min rest between sets

Overload the exercise by lowering slower.

3. Wall HSPU: 4 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
222333
4. Pike push-ups: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
667788
5. 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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]]> WORKOUT THREE https://baseblocks.com/workout-three-60-mins/?utm_source=rss&utm_medium=rss&utm_campaign=workout-three-60-mins Mon, 14 Sep 2020 08:06:00 +0000 https://baseblocks.com/?p=3855 Workout overview Sets Rest 1. Upper range planche raises 3 2 min 2. HSPU negatives 5 2 min 3. Pike push-ups 3 2 min 4. Modified 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 […]

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]]> Workout overview
SetsRest
1. Upper range planche raises32 min
2. HSPU negatives52 min
3. Pike push-ups32 min
4. Modified 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. Pike push-ups 5 reps
1. Upper range planche raises: 3 reps for 3 sets. 2 min rest between sets
2. HSPU negatives: 2 reps for 5 sets. 2 min rest between sets

Overload the exercise by lowering slower.

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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]]> HSPU TEST https://baseblocks.com/testing-day-4/?utm_source=rss&utm_medium=rss&utm_campaign=testing-day-4 Fri, 11 Sep 2020 08:45:00 +0000 https://baseblocks.com/?p=3874 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. CTW HSPU test Beginner Intermediate Advanced 1 2-4 5+ To perform the next HSPU program, you will need to perform one […]

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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.

CTW HSPU test
BeginnerIntermediateAdvanced
12-45+
To perform the next HSPU program, you will need to perform one freestanding HSPU
START ADVANCED HSPU PROGRAM
IF YOU SCORED ‘BEGINNER’:
REPEAT THIS PROGRAM

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