The Advanced HSPU Program

Overview

Program GoalAdding reps to your HSPU
Delivery FormatWritten workouts
Experience LevelFreestanding HSPU x 1
Program DurationSix weeks
Training FrequencyThree per week
EquipmentStrongBlocks

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

HSPU 101

Workout overview

There are three workouts each week. You can add a pulling day and lower body day in between the HSPU-specific sessions.

HSPU-specific workouts
Workout One (60 min)Workout Two (60 min)Workout Three (60 min)
1. Free-standing HSPU
2. Wall HSPU
3. Low pike press
4. Pike push-ups
5. Pseudo planche push-ups
1. Upper range planche raises
2. Negatives full ROM
3. Wall HSPU
4. Pike push-up with leg lift
1. Free-standing HSPU
2. Low pike press
3. Pike push-ups
4. Pseudo planche push-ups
Supplementary workouts (optional)
Supp Workout One (60 min)Supp Workout Two (60 min)
Leg DayPull 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).

SundayWorkout One (60 min): HSPU
MondaySupp Workout One: Legs Day
TuesdayWorkout Two (60 min): HSPU
WednesdaySupp Workout Two: Pull Day
ThursdayWorkout Three (60 min): HSPU
Friday
Saturday

Testing day

The test should reflect the goal of the training program. We’ll be testing the max number of repetitions of your freestanding HSPU.

HSPU test
BeginnerIntermediateAdvanced
12-45+

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