Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1. 90DPU negatives | 4 | 2 min |
| 2. Deep HSPU | 5 | 2 min |
| 3. Wall HSPU | 3 | 2 min |
| 4. Bent arm planche hold | 3 | 2 min |
| 5. Pseudo planche push-ups | 3 | 2 min |
Equipment needed: parallettes (optional)
Warm-up
| Exercise | Reps/Duration |
|---|---|
| 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. Wrist extension stretch | 30 secs |
| 1G. Push-ups | 10 reps |
| 1H. Pike push-ups | 5 reps |
| 1I. Freestanding handstand | 30 secs |
1. 90DPU negatives
5 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 1-2 reps | 1-2 reps | 1-2 reps | 1-2 reps | 1-2 reps | 1-2 reps |
| Week 1 | 1-2 reps |
|---|---|
| Week 2 | 1-2 reps |
| Week 3 | 1-2 reps |
| Week 4 | 1-2 reps |
| Week 5 | 1-2 reps |
| Week 6 | 1-2 reps |
2. Deep HSPU
4 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 |
3. Wall HSPU
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 5 reps | 5 reps | 5 reps | 6 reps | 6 reps | 6 reps |
| Week 1 | 5 reps |
|---|---|
| Week 2 | 5 reps |
| Week 3 | 5 reps |
| Week 4 | 6 reps |
| Week 5 | 6 reps |
| Week 6 | 6 reps |
4. Bent arm planche
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 15 secs | 15 secs | 16 secs | 16 secs | 16 secs | 16 secs |
| Week 1 | 15 secs |
|---|---|
| Week 2 | 15 secs |
| Week 3 | 16 secs |
| Week 4 | 16 secs |
| Week 5 | 16 secs |
| Week 6 | 16 secs |
5. Pseudo planche push-ups
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 10 reps | 10 reps | 11 reps | 11 reps | 11 reps | 12 reps |
| Week 1 | 10 reps |
|---|---|
| Week 2 | 10 reps |
| Week 3 | 11 reps |
| Week 4 | 11 reps |
| Week 5 | 11 reps |
| Week 6 | 12 reps |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Overhead flexion | 30 secs |
| B. Forward fold | 30 secs |
| C. Supine spinal rotation | 30 secs ea |
CONGRATULATIONS!
WORKOUT COMPLETE
