Overview
| Program Goal | Unassisted 90° HSPU |
| Delivery Format | Self-paced workouts |
| Experience Level | 5 freestanding HSPU 10 sec bent arm planche |
| Program Duration | Six weeks |
| Training Frequency | Three per week |
| Equipment | StrongBlocks optional |
Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.
90° HSPU 101
Workout overview
There are three workouts each week. You can add a pulling day and lower body day in between the 90° HSPU-specific sessions.
| Workout One (60 min) | Workout Two (60 min) | Workout Three (60 min) |
| 1. 90DPU negatives 2. Deep HSPU 3. Floating pike push-ups 4. Feet supported 90DPU | 1. Deep HSPU 2. 90DPU negatives 3. Floating pseudos 4. Feet supported 90DPU 5. Pseudo planche push-ups | 1. 90DPU negatives 2. Deep HSPU 3. Wall HSPU 4. Bent-arm planche hold 5. Pseudo planche push-ups |
Supplementary workouts (optional)
| Supp Workout One (60 min) | Supp Workout Two (60 min) |
| Leg Day | Pull Day |
Weekly schedule
We’re trying to rest forty-eight hours between training the same muscle group/s. Below is a sample week including lower body and pulling days (optional).
| Sunday | Workout One (60 min): 90° HSPU |
| Monday | Supp Workout One: Leg Day |
| Tuesday | Workout Two (60 min): 90° HSPU |
| Wednesday | Supp Workout Two: Pull Day |
| Thursday | Workout Three (60 min): 90° HSPU |
| Friday | |
| Saturday |
Testing day
The test should reflect the goal of the training program. We’ll be testing the max number of 90° HSPU and freestanding HSPU’s.
Test 1: Max 90° HSPU
Test 2: Max freestanding HSPU
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