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
