Workout overview
| Exericse | Sets | Rest |
|---|---|---|
| 1. Upper planche raises | 3 | 2 min |
| 2. HSPU negatives full ROM | 3 | 2 min |
| 3. Wall HSPU | 3 | 2 min |
| 4. Pike push-up with leg lift | 3 | 2 min |
| 5. Pike 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 planche raises
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 |
2. HSPU negatives full ROM
5 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 1 rep | 1 rep | 2 reps | 2 reps | 3 reps | 3 reps |
| Week 1 | 1 rep |
|---|---|
| Week 2 | 1 rep |
| Week 3 | 2 reps |
| Week 4 | 2 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 |
|---|---|---|---|---|---|
| 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-up with leg lift
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 5 reps | 5 reps | 6 reps | 6 reps | 7 reps | 7 reps |
| Week 1 | 5 reps |
|---|---|
| Week 2 | 5 reps |
| Week 3 | 6 reps |
| Week 4 | 6 reps |
| Week 5 | 7 reps |
| Week 6 | 7 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
