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Workout overview

Exercise Sets Rest
1. Upper range planche raises 3 2 min
2. HSPU negatives 5 2 min
3. Pike push-ups 3 2 min
4. Modified divebomber 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. Upper range planche raises
3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
3 reps 3 reps 3 reps 3 reps 3 reps 3 reps
Week 1 3 reps
Week 2 3 reps
Week 3 3 reps
Week 4 3 reps
Week 5 3 reps
Week 6 3 reps

2. HSPU negatives
5 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
2 reps 2 reps 2 reps 2 reps 2 reps 2 reps
Week 1 2 reps
Week 2 2 reps
Week 3 2 reps
Week 4 2 reps
Week 5 2 reps
Week 6 2 reps

2. 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

4. Modified divebomber 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
A. Shoulder flexion
B. Straddle
C. Shoulder extension

Cool-down
Perform 2 rounds without rest

Exercise Duration
A. Shoulder flexion 1 min
B. Straddle 1 min
C. Shoulder extension 1 min
A. Shoulder flexion
B. Straddle
C. Shoulder extension

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