Overview
| Program Goal | Chest to wall handstand push-up |
| Delivery Format | Written workouts |
| Experience Level | Chest to wall handstand, Push-ups x 10 |
| 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.
Planche-specific workouts
| Workout One (60 min) | Workout Two (60 min) | Workout Three (60 min) |
| 1. Chest-to-wall handstand 2. Handstand wall walks 3. Pike push-ups 4. Modified divebomber push-ups | 1. Chest-to-wall handstand 2. Handstand wall walks 3. Pike push-ups 4. Dips | 1. Chest-to-wall handstand shrugs 2. Handstand wall walks 3. Pike push-ups 4. Decline push-ups 5. Scap 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: Leg 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 the pike push-up.
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.
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