This program is designed for those who have not gotten their first HSPU as well as those who are trying to work a harder variation of their HSPU - each section is broke down into a phase you might be in. Not sure exactly where you should be at? Start from the beginning!
Complete each workout 1-2x per week, suggestions:
Open Gym
Replacement of Assistance of Training Camp
Stay 10-15m after class to practice (Please confirm with Joey)
Home Gym
The workout should only take 10-15m depending on the Level.
Level A
Planks
3x15-45s Hold
Pike Pushups
3x5-10
→ When am I ready for the next Level: When you can complete all 3 rounds at the hardest difficulty with near perfect form.
3x45s Plank
3x10 Pike Pushups
Level B
Planks
3x15-45s Hold
Pike Pushups
3x10-15
Pike Pushups with Feet on 12" Box
3x5-10
→ When am I ready for the next Level: When you can complete all 3 rounds at the hardest difficulty with near perfect form.
3x45s Plank
3x15 Pike Pushups
3x10 Pike Pushups on a 12" Box
Level C
Planks
3x15-45s Hold
Pike Pushups with Feet on 12" Box
3x10-15
Pike Pushups with Knees on 24" Box
3x5-10
→ When am I ready for the next Level: When you can complete all 3 rounds at the hardest difficulty with near perfect form.
3x45s Plank
3x15 Pike Pushups on a 12" Box
3x10 Pike Pushups with knees on a 24" Box
Level D
Pike Pushups with Knees on 24" Box
3x10-15
Wall Facing Walks up
3x15-30s Hold
Kick Ups
3x5 with 10-15s Hold
→ When am I ready for the next Level: When you can complete all 3 rounds at the hardest difficulty with near perfect form.
3x10 Pike Pushups with knees on a 24" Box
3x30s Wall Facing Walk Ups
3x5 Kick Ups with a 15s hold
Level E
HSPU to a 3/2/1 Foam
3x5-15
→ When am I ready for the next Level: When you can complete all 3 rounds at the hardest difficulty with near perfect form.
3x15 with a 1 foam
Level F
HSPU to floor
3x5-15
→ When am I ready for the next Level: When you can complete all 3 rounds at the hardest difficulty with near perfect form.
3x15 with to floor
Level G
HSPU to deficit (Plates or Boxes)
3x5-15
→ When am I ready for the next Level: Stay tuned for Kipping, Free Standing HSPU and Walks!
By this point - you should be able to complete you some pretty nice regular HSPU as well as some more advanced deficit HSPU! Stay tuned for Kipping, Free Standing HSPU and Walks!
A Few Things to think about
→ Keep your head neutral during all movements.
→ You must actively think about pulling your rib cage to your hips while upside. Squeeze your glutes as well!
→ Think like a spring - as you lower, you are loading that spring. Release upon reaching your destination!
Joey's Brain
→ HSPU are intimidating - the fear of crushing your neck is scary! Work the progressions and you will be fine!
→ Learn to do them strict before kipping.
→ Keep your glutes squeezed.
→ Really focus on the tucking of the elbow as you lower - think pushups and bench - save those shoulders!!!