Workout overview
Exercise | Sets | Rest |
---|---|---|
1. HSPU negatives | 5 | 2 min |
2. Wall HSPU | 4 | 2 min |
3. Pike push-up with leg lift | 3 | 2 min |
4. Pike push-ups | 3 | 2 min |
Equipment needed: parallettes (optional)
Warm-up
1. HSPU negatives
5 sets with 2 min rest
2. Wall HSPU
4 sets with 2 min rest
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
---|---|---|---|---|---|
2 reps | 2 reps | 2 reps | 3 reps | 3 reps | 3 reps |
Week 1 | 2 reps |
---|---|
Week 2 | 2 reps |
Week 3 | 2 reps |
Week 4 | 3 reps |
Week 5 | 3 reps |
Week 6 | 3 reps |
3. Pike push-up with leg lift
3 sets with 2 min rest
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
---|---|---|---|---|---|
3 reps | 3 reps | 4 reps | 4 reps | 5 reps | 5 reps |
Week 1 | 3 reps |
---|---|
Week 2 | 3 reps |
Week 3 | 4 reps |
Week 4 | 4 reps |
Week 5 | 5 reps |
Week 6 | 5 reps |
4. Pike push-ups
3 sets with 2 min rest
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
---|---|---|---|---|---|
6 reps | 6 reps | 7 reps | 7 reps | 8 reps | 8 reps |
Week 1 | 6 reps |
---|---|
Week 2 | 6 reps |
Week 3 | 7 reps |
Week 4 | 7 reps |
Week 5 | 8 reps |
Week 6 | 8 reps |
Cool-down
Perform 2 rounds without rest
Exercise | Duration |
---|---|
A. Shoulder flexion | 1 min |
B. Straddle | 1 min |
C. Shoulder extension | 1 min |
CONGRATULATIONS!
WORKOUT COMPLETE