Workout overview
| Sets | Rest | |
| 1. Upper planche raises | 3 | 2 min |
| 2. Negatives full ROM | 5 | 2 min |
| 3. Wall HSPU | 3 | 2 min |
| 4. Pike push-up with leg lift | 3 | 2 min |
| 5. 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 reps |
| 5. Scapula push-ups | 5 reps |
| 6. Pike push-ups | 5 reps |
1. Upper planche raises: 3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| 3 | 3 | 4 | 4 | 5 | 5 |
2. Negatives full ROM: 5 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| 1 | 1 | 2 | 2 | 3 | 3 |
3. Wall HSPU: 3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| 3 | 3 | 4 | 4 | 5 | 5 |
4. Pike push-up with leg lift: 3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| 5 | 5 | 6 | 6 | 7 | 7 |
5. Pike push-ups: 3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| 6 | 6 | 7 | 7 | 8 | 8 |
| Week 1 | |
|---|---|
| Week 2 |
please complete the previous week first
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| 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
B. Straddle stretch: 1 min
C. Shoulder extension stretch: 1 min
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