Workout overview
Exercise | Sets | Rest |
---|---|---|
1. Freestanding HSPU | 5 | 2 min |
2. Wall HSPU | 3 | 2 min |
3. Low pike press | 3 | 2 min |
4. Pike push-ups | 3 | 2 min |
5. Pseudo planche push-ups | 3 | 2 min |
Equipment needed: parallettes (optional)
Warm-up
Exercise | Reps |
---|---|
1A. Wrist circles | 10 reps ea direction |
1B. Elbow circles | 10 reps ea direction |
1C. Shoulder circles | 10 reps ea direction |
1D. Wrist push-ups (fingertips) | 10 reps |
1E. Wrist push-ups (back of palms) | 10 reps |
1F. Scap push-ups | 10 reps |
1G. Pike push-ups | 5 reps |
1. Freestanding HSPU
5 sets with 2 min rest
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
---|---|---|---|---|---|
1 reps | 2 reps | 2 reps | 3 reps | 3 reps | 3 reps |
Week 1 | 1 reps |
---|---|
Week 2 | 2 reps |
Week 3 | 2 reps |
Week 4 | 3 reps |
Week 5 | 3 reps |
Week 6 | 3 reps |
2. Wall HSPU
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 |
3. Low pike press
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 |
5. Pseudo palnche push-ups
3 sets with 2 min rest
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
---|---|---|---|---|---|
8 reps | 8 reps | 9 reps | 9 reps | 10 reps | 10 reps |
Week 1 | 8 reps |
---|---|
Week 2 | 8 reps |
Week 3 | 9 reps |
Week 4 | 9 reps |
Week 5 | 10 reps |
Week 6 | 10 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