HSPU Archives - BASEBLOCKS DIGITAL https://baseblocksdigital.com/programs_series/hspu-series/ Workouts with One Weight Mon, 13 Feb 2023 05:03:01 +0000 en-AU hourly 1 https://wordpress.org/?v=6.4.8 https://baseblocksdigital.com/wp-content/uploads/2020/05/baseblocks-favicon-100x100.jpg HSPU Archives - BASEBLOCKS DIGITAL https://baseblocksdigital.com/programs_series/hspu-series/ 32 32 THE ADVANCED HSPU PROGRAM https://baseblocksdigital.com/program/the-advanced-hspu-program/?utm_source=rss&utm_medium=rss&utm_campaign=the-advanced-hspu-program Wed, 16 Sep 2020 08:39:07 +0000 https://baseblocks.com/2022/program/the-advanced-hspu-program/ Overview Program Goal Adding reps to your HSPU Delivery Format Written workouts Experience Level Freestanding HSPU x 1 Program Duration Six weeks Training Frequency Three per week Equipment StrongBlocks Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen. HSPU 101 Workout overview There are three workouts each week. You can […]

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]]> Overview
Program GoalAdding reps to your HSPU
Delivery FormatWritten workouts
Experience LevelFreestanding HSPU x 1
Program DurationSix weeks
Training FrequencyThree per week
EquipmentStrongBlocks

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

HSPU 101

Workout overview

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

HSPU-specific workouts
Workout One (60 min)Workout Two (60 min)Workout Three (60 min)
1. Free-standing HSPU
2. Wall HSPU
3. Low pike press
4. Pike push-ups
5. Pseudo planche push-ups		1. Upper range planche raises
2. Negatives full ROM
3. Wall HSPU
4. Pike push-up with leg lift		1. Free-standing HSPU
2. Low pike press
3. Pike push-ups
4. Pseudo planche push-ups
Supplementary workouts (optional)
Supp Workout One (60 min)Supp Workout Two (60 min)
Leg DayPull 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).

SundayWorkout One (60 min): HSPU
MondaySupp Workout One: Legs Day
TuesdayWorkout Two (60 min): HSPU
WednesdaySupp Workout Two: Pull Day
ThursdayWorkout Three (60 min): HSPU
Friday
Saturday

Testing day

The test should reflect the goal of the training program. We’ll be testing the max number of repetitions of your freestanding HSPU.

HSPU test
BeginnerIntermediateAdvanced
12-45+

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]]> THE INTERMEDIATE HSPU PROGRAM https://baseblocksdigital.com/program/the-intermediate-hspu-program/?utm_source=rss&utm_medium=rss&utm_campaign=the-intermediate-hspu-program Wed, 16 Sep 2020 08:12:16 +0000 https://baseblocks.com/2022/program/the-intermediate-hspu-program/ Overview Program Goal Freestanding HSPU Delivery Format Written workouts Experience Level Freestanding HS, Chest-to-wall HSPU x 2 reps Program Duration Six weeks Training Frequency Three per week Equipment StrongBlocks Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen. HSPU 101 Workout overview There are three workouts each week. You can […]

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]]> Overview
Program GoalFreestanding HSPU
Delivery FormatWritten workouts
Experience LevelFreestanding HS, Chest-to-wall HSPU x 2 reps
Program DurationSix weeks
Training FrequencyThree per week
EquipmentStrongBlocks

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

HSPU 101

Workout overview

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

HSPU-specific workouts
Workout One (60 min)Workout Two (60 min)Workout Three (60 min)
1. HSPU negatives
2. Wall HSPU
3. Pike push-up with leg lift
4. Pike push-ups		1. Upper range planche raises
2. HSPU negatives
3. Wall HSPU
4. Pike push-ups
5. Psuedo planche push-ups		1. Upper range planche raises
2. HSPU negatives
3. Pike push-ups
4. Modified divebomber push-ups
Supplementary workouts (optional)
Supp Workout One (60 min)Supp Workout Two (60 min)
Leg DayPull 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).

SundayWorkout One (60 min): HSPU
MondaySupp Workout One: Leg Day
TuesdayWorkout Two (60 min): HSPU
WednesdaySupp Workout Two: Pull Day
ThursdayWorkout Three (60 min): HSPU
Friday
Saturday

Testing day

The test should reflect the goal of the training program. We’ll be testing the max number of repetitions of chest-to-wall handstand push-ups (CTW HSPU).

CTW HSPU test
BeginnerIntermediateAdvanced
12-45+

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]]> THE BEGINNER HSPU PROGRAM https://baseblocksdigital.com/program/the-beginner-hspu-program/?utm_source=rss&utm_medium=rss&utm_campaign=the-beginner-hspu-program Wed, 16 Sep 2020 07:51:59 +0000 https://baseblocks.com/2022/program/the-beginner-hspu-program/ Overview Program Goal Chest to wall handstand push-up Delivery Format Written workouts Experience Level Chest to wall handstand, Push-ups x 10 Program Duration Six weeks Training Frequency Three per week Equipment StrongBlocks Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen. HSPU 101 Workout overview There are three workouts each […]

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]]> Overview
Program GoalChest to wall handstand push-up
Delivery FormatWritten workouts
Experience LevelChest to wall handstand, Push-ups x 10
Program DurationSix weeks
Training FrequencyThree per week
EquipmentStrongBlocks

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

HSPU 101

Workout overview

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

Planche-specific workouts
Workout One (60 min)Workout Two (60 min)Workout Three (60 min)
1. Chest-to-wall handstand
2. Handstand wall walks
3. Pike push-ups
4. Modified divebomber push-ups		1. Chest-to-wall handstand
2. Handstand wall walks
3. Pike push-ups
4. Dips		1. Chest-to-wall handstand shrugs
2. Handstand wall walks
3. Pike push-ups
4. Decline push-ups
5. Scap push-ups
Supplementary workouts (optional)
Supp Workout One (60 min)Supp Workout Two (60 min)
Leg DayPull 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).

SundayWorkout One (60 min): HSPU
MondaySupp Workout One: Leg Day
TuesdayWorkout Two (60 min): HSPU
WednesdaySupp Workout Two: Pull Day
ThursdayWorkout Three (60 min): HSPU
Friday
Saturday

Testing day

The test should reflect the goal of the training program. We’ll be testing the max number of repetitions of the pike push-up.

Pike push-up test

Note: there are no scores for this test as it is a scalable exercise. You will be the focusing on increasing the exercise intensity/difficulty by bringing your feet closer to your hands as you get stronger, rather than adding repetitions.

START PROGRAM

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