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Workout overview

1. Freestanding HSPU
2. Tuck planche push-ups
3. L-sit liftovers
4. Deep pike push-ups
Equipment needed: parallettes

Warm-up 

Exercise Reps
A. Wrist circles 10 ea direction
B. Elbow circles 10 ea direction
C. Shoulder circles 10 ea direction
D. Wrist push-ups 10 ea side
E. Push-ups 10 reps
F. Shoulder flexion stretch 60 secs

1. Freestanding HSPU
5 sets with 3 min rest
RPE: 8

Week 2 Week 3 Week 4 Week 5
1-5 reps 1-5 reps 1-5 reps 1-5 reps
Week 2 1-5 reps
Week 3 1-5 reps
Week 4 1-5 reps
Week 5 1-5 reps

2. Tuck planche push-ups
3 sets with 3 min rest
RPE: 10

Week 2 Week 3 Week 4 Week 5
Max Max Max Max
Week 2 Max
Week 3 Max
Week 4 Max
Week 5 Max

3. L-sit liftovers
3 sets with 2 min rest
RPE: 8-10

Week 2 Week 3 Week 4 Week 5
6 ea 6 ea 7 ea 7 ea
Week 2 6 ea
Week 3 6 ea
Week 4 7 ea
Week 5 7 ea

4. Deep pike push-ups
3 sets with 3 min rest
RPE: 8-10

Week 2 Week 3 Week 4 Week 5
6 reps 6 reps 6 reps 6 reps
Week 2 6 reps
Week 3 6 reps
Week 4 6 reps
Week 5 6 reps
A. Straddle stretch
B. Shoulder flexion stretch
C. Shoulder extension stretch

Cool-down 
Perform 2 rounds without rest

Exercise Duration
A. Straddle stretch 60 secs ea
B. Shoulder flexion stretch 60 secs
C. Shoulder extension stretch 60 secs
Exercise A. Straddle stretch B. Shoulder flexion stretch C. Shoulder extension stretch
Duration 60 secs ea 60 secs 60 secs
A. Straddle stretch
B. Shoulder flexion stretch
C. Shoulder extension stretch

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