90 HSPU / Advanced Archives - BASEBLOCKS DIGITAL

THE 90° HSPU PROGRAM

Simon Ata — Wed, 14 Apr 2021 04:02:41 +0000

Overview

Program Goal	Unassisted 90° HSPU
Delivery Format	Self-paced workouts
Experience Level	5 freestanding HSPU 10 sec bent arm planche
Program Duration	Six weeks
Training Frequency	Three per week
Equipment	StrongBlocks optional

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

90° HSPU 101

Workout overview

There are three workouts each week. You can add a pulling day and lower body day in between the 90° HSPU-specific sessions.

Workout One (60 min)	Workout Two (60 min)	Workout Three (60 min)
1. 90DPU negatives 2. Deep HSPU 3. Floating pike push-ups 4. Feet supported 90DPU	1. Deep HSPU 2. 90DPU negatives 3. Floating pseudos 4. Feet supported 90DPU 5. Pseudo planche push-ups	1. 90DPU negatives 2. Deep HSPU 3. Wall HSPU 4. Bent-arm planche hold 5. Pseudo planche push-ups

Supplementary workouts (optional)

Supp Workout One (60 min)	Supp Workout Two (60 min)
Leg Day	Pull Day

Weekly schedule

We’re trying to rest forty-eight hours between training the same muscle group/s. Below is a sample week including lower body and pulling days (optional).

Sunday	Workout One (60 min): 90° HSPU
Monday	Supp Workout One: Leg Day
Tuesday	Workout Two (60 min): 90° HSPU
Wednesday	Supp Workout Two: Pull Day
Thursday	Workout Three (60 min): 90° HSPU
Friday
Saturday

Testing day

The test should reflect the goal of the training program. We’ll be testing the max number of 90° HSPU and freestanding HSPU’s.

Test 1: Max 90° HSPU

Test 2: Max freestanding HSPU

The post THE 90° HSPU PROGRAM appeared first on BASEBLOCKS DIGITAL.

WORKOUT THREE

Simon Ata — Wed, 14 Apr 2021 01:16:31 +0000

Workout overview

	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

Warmup (5mins)

1. Wrist circles	10 each direction
2. Elbow circles	10 each direction
3. Shoulder circles	10 each direction
4. Wrist push-ups	10 reps
5. Push-ups	10 reps
6. Pike push-ups	5 reps
7. Handstand	30 secs

1. 90DPU negatives: 1 rep per set. 2 min rest between sets.

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
5 sets	5 sets	5 sets	6 sets	6 sets	6 sets

2. Deep HSPU: 3 reps for 4 sets. 2 min rest between sets

3. Wall HSPU: 3 sets with 2mins rest between sets.

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

4. Bent arm planche hold: 3 sets with 2 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
15 secs	15 secs	16 secs	16 secs	16 secs	16 secs

5.Pseudo planche push-ups: 3 sets with 2 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
10 reps	10 reps	11 reps	11 reps	11 reps	12 reps

Cool-down

	Duration	Sets
A. Overhead flexion	30-60 secs	2
B. Forward fold	1 min	2
C. Spinal rotation	30-60 secs	2

A. Overhead flexion

B. Forward fold

C. Spinal rotation

RETURN TO PROGRAM

The post WORKOUT THREE appeared first on BASEBLOCKS DIGITAL.

WORKOUT TWO

Simon Ata — Wed, 14 Apr 2021 01:10:49 +0000

Workout overview

	Sets	Rest
1. Deep HSPU	4	2 min
2. 90DPU negatives	5	2 min
3. Floating pseudos	3	2 min
4.Feet supported 90DPU	3	2 min
5. Pseudo planche push-ups	3	2 min

Warmup (5mins)

1. Wrist circles	10 each direction
2. Elbow circles	10 each direction
3. Shoulder circles	10 each direction
4. Wrist push-ups	10 reps
5. Push-ups	10 reps
6. Pike push-ups	5 reps
7. Handstand	30 secs

1. Deep HSPU: 3 reps for 4 sets. 2 min rest between sets

2. 90DPU negatives: 1 rep per set. 2 min rest between sets.

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
5 sets	5 sets	5 sets	6 sets	6 sets	6 sets

3. Floating pseudos: 5 reps per set. 2mins rest between sets.

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
3 sets	4 sets	4 sets	4 sets	4 sets	4 sets

4. Feet supported 90DPU: 5 reps per set. 2 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
3 sets	4 sets	4 sets	4 sets	4 sets	4 sets

5.Pseudo planche push-ups: 3 sets with 2 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
10 reps	10 reps	11 reps	11 reps	11 reps	12 reps

Cool-down

	Duration	Sets
A. Overhead flexion	30-60 secs	2
B. Forward fold	1 min	2
C. Shoulder extension	30-60 secs	2

A. Overhead flexion

B. Forward fold

C. Shoulder extension

RETURN TO PROGRAM

The post WORKOUT TWO appeared first on BASEBLOCKS DIGITAL.

WORKOUT ONE

Simon Ata — Wed, 14 Apr 2021 01:10:46 +0000

Workout overview

	Sets	Rest
1. 90DPU negatives	5	2 min
2. Deep HSPU	4	2 min
3. Floating pike push-ups	3	2 min
4. Feet supported 90DPU	3	2 min

Warmup (5mins)

1. Wrist circles	10 each direction
2. Elbow circles	10 each direction
3. Shoulder circles	10 each direction
4. Wrist push-ups	10 reps
5. Push-ups	10 reps
6. Pike push-ups	5 reps
7. Handstand	30 secs

1. 90DPU negatives: 1 rep per set. 2 min rest between sets.

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
5 sets	5 sets	5 sets	6 sets	6 sets	6 sets

2. Deep HSPU: 3 reps for 4 sets. 2 min rest between sets

3. Floating pike push-ups: 5 reps per set. 2mins rest between sets.

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
3 sets	4 sets	4 sets	4 sets	4 sets	4 sets

4. Feet supported 90DPU: 5 reps per set. 2 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
3 sets	4 sets	4 sets	4 sets	4 sets	4 sets

Cool-down

	Duration	Sets
A. Overhead flexion	30-60 secs	2
B. Straddle	1 min	2
C. Shoulder extension	30-60 secs	2

A. Overhead flexion

B. Straddle stretch

C. Shoulder extension

RETURN TO PROGRAM

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