Overview
Program Goal | Adding reps to your HSPU |
Delivery Format | Written workouts |
Experience Level | Freestanding HSPU x 1 |
Program Duration | Six weeks |
Training Frequency | Three per week |
Equipment | StrongBlocks |
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 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): HSPU |
Monday | Supp Workout One: Legs Day |
Tuesday | Workout Two (60 min): HSPU |
Wednesday | Supp Workout Two: Pull Day |
Thursday | Workout 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
Beginner | Intermediate | Advanced |
1 | 2-4 | 5+ |