{"id":3051,"date":"2018-08-21T21:23:09","date_gmt":"2018-08-22T01:23:09","guid":{"rendered":"http:\/\/burrstrength.com\/p\/?p=3051"},"modified":"2018-08-22T12:37:55","modified_gmt":"2018-08-22T16:37:55","slug":"program-get-your-first-hspu","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/program-get-your-first-hspu\/","title":{"rendered":"Program: Get your first HSPU and more!"},"content":{"rendered":"<div id=\"pl-3051\" class=\"panel-layout\"><div id=\"pg-3051-0\" class=\"panel-grid panel-no-style\"><div id=\"pgc-3051-0-0\" class=\"panel-grid-cell\"><div id=\"panel-3051-0-0-0\" class=\"so-panel widget widget_black-studio-tinymce widget_black_studio_tinymce panel-first-child panel-last-child\" data-index=\"0\"><div class=\"textwidget\"><p><strong>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!&nbsp;<\/strong><\/p>\n<p><strong>Complete each workout 1-2x per week, suggestions:<\/strong><br>\nOpen Gym<br>\nReplacement of Assistance of Training Camp<br>\nStay 10-15m after class to practice (Please confirm with Joey)<br>\nHome Gym<\/p>\n<p><em>The workout should only take 10-15m depending on the Level.&nbsp;<\/em><\/p>\n<p><iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/rnggsmKvsHk\" frameborder=\"0\" allow=\"autoplay; encrypted-media\" allowfullscreen><\/iframe><\/p>\n<\/div><\/div><\/div><\/div><div id=\"pg-3051-1\" class=\"panel-grid panel-no-style\"><div id=\"pgc-3051-1-0\" class=\"panel-grid-cell\"><div id=\"panel-3051-1-0-0\" class=\"so-panel widget widget_black-studio-tinymce widget_black_studio_tinymce panel-first-child panel-last-child\" data-index=\"1\"><div class=\"textwidget\"><h6 style=\"text-align: left;\"><strong>Level A<\/strong><\/h6>\n<p><strong>Planks<br>\n<\/strong>3x15-45s Hold<\/p>\n<p><strong>Pike <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pushup\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Pushup&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;On your toes, bring your chest to the floor then push back up.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_68456&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Pushups<\/a><br>\n<\/strong>3x5-10<\/p>\n<p><strong>&rarr; When am I ready for the next Level:<\/strong> When you can complete all 3 rounds at the hardest difficulty with near perfect form.<br>\n3x45s <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/plank\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Plank&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Maintaining core position, hold it.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_79447&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/i019Poshmho?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Plank<\/a><br>\n3x10 Pike <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pushup\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Pushup&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;On your toes, bring your chest to the floor then push back up.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_68456&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Pushups<\/a><\/p>\n<hr>\n<h6 style=\"text-align: left;\"><strong>Level B<\/strong><\/h6>\n<p><strong>Planks<br>\n<\/strong>3x15-45s Hold<\/p>\n<p><strong>Pike <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pushup\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Pushup&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;On your toes, bring your chest to the floor then push back up.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_68456&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Pushups<\/a><br>\n<\/strong>3x10-15<\/p>\n<p><strong>Pike <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pushup\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Pushup&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;On your toes, bring your chest to the floor then push back up.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_68456&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Pushups<\/a> with Feet on 12&quot; Box<br>\n<\/strong>3x5-10<\/p>\n<p><strong>&rarr; When am I ready for the next Level:<\/strong> When you can complete all 3 rounds at the hardest difficulty with near perfect form.<br>\n3x45s <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/plank\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Plank&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Maintaining core position, hold it.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_79447&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/i019Poshmho?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Plank<\/a><br>\n3x15 Pike <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pushup\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Pushup&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;On your toes, bring your chest to the floor then push back up.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_68456&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Pushups<\/a><br>\n3x10 Pike <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pushup\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Pushup&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;On your toes, bring your chest to the floor then push back up.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_68456&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Pushups<\/a> on a 12&quot; Box<\/p>\n<hr>\n<h6 style=\"text-align: left;\"><strong>Level C<\/strong><\/h6>\n<p><strong>Planks<br>\n<\/strong>3x15-45s Hold<\/p>\n<p><strong>Pike <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pushup\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Pushup&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;On your toes, bring your chest to the floor then push back up.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_68456&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Pushups<\/a> with Feet on 12&quot; Box<br>\n<\/strong>3x10-15<\/p>\n<p><strong>Pike <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pushup\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Pushup&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;On your toes, bring your chest to the floor then push back up.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_68456&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Pushups<\/a> with Knees on 24&quot; Box<br>\n<\/strong>3x5-10<\/p>\n<p><strong>&rarr; When am I ready for the next Level:<\/strong> When you can complete all 3 rounds at the hardest difficulty with near perfect form.<br>\n3x45s <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/plank\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Plank&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Maintaining core position, hold it.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_79447&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/i019Poshmho?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Plank<\/a><br>\n3x15 Pike <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pushup\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Pushup&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;On your toes, bring your chest to the floor then push back up.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_68456&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Pushups<\/a> on a 12&quot; Box<br>\n3x10 Pike <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pushup\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Pushup&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;On your toes, bring your chest to the floor then push back up.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_68456&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Pushups<\/a> with knees on a 24&quot; Box<\/p>\n<hr>\n<h6 style=\"text-align: left;\"><strong>Level D<\/strong><\/h6>\n<p><strong>Pike <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pushup\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Pushup&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;On your toes, bring your chest to the floor then push back up.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_68456&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Pushups<\/a> with Knees on 24&quot; Box<br>\n<\/strong>3x10-15<\/p>\n<p><strong>Wall Facing Walks up<br>\n<\/strong>3x15-30s Hold<\/p>\n<p><strong>Kick Ups<br>\n<\/strong>3x5 with 10-15s Hold<\/p>\n<p><strong>&rarr; When am I ready for the next Level:<\/strong> When you can complete all 3 rounds at the hardest difficulty with near perfect form.<br>\n3x10 Pike <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pushup\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Pushup&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;On your toes, bring your chest to the floor then push back up.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_68456&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Pushups<\/a> with knees on a 24&quot; Box<br>\n3x30s Wall Facing Walk Ups<br>\n3x5 Kick Ups with a 15s hold<\/p>\n<hr>\n<h6 style=\"text-align: left;\"><strong>Level E<\/strong><\/h6>\n<p><strong>HSPU to a 3\/2\/1 Foam<br>\n<\/strong>3x5-15<\/p>\n<p><strong>&rarr; When am I ready for the next Level:<\/strong> When you can complete all 3 rounds at the hardest difficulty with near perfect form.<br>\n3x15 with a 1 foam<\/p>\n<hr>\n<h6 style=\"text-align: left;\"><strong>Level F<\/strong><\/h6>\n<p><strong>HSPU to floor<br>\n<\/strong>3x5-15<\/p>\n<p><strong>&rarr; When am I ready for the next Level:<\/strong> When you can complete all 3 rounds at the hardest difficulty with near perfect form.<br>\n3x15 with to floor<\/p>\n<hr>\n<h6 style=\"text-align: left;\"><strong>Level G<\/strong><\/h6>\n<p><strong>HSPU to deficit (Plates or Boxes)<br>\n<\/strong>3x5-15<\/p>\n<p><strong>&rarr; When am I ready for the next Level:<\/strong>&nbsp;Stay tuned for Kipping, Free Standing HSPU and Walks!<\/p>\n<hr>\n<blockquote>\n<h6 style=\"text-align: left;\"><b>By this point - you should be able to complete you some pretty nice regular HSPU as well as some more advanced deficit&nbsp;HSPU! Stay tuned for Kipping, Free Standing HSPU and Walks!<\/b><\/h6>\n<\/blockquote>\n<\/div><\/div><\/div><div id=\"pgc-3051-1-1\" class=\"panel-grid-cell\"><div id=\"panel-3051-1-1-0\" class=\"so-panel widget widget_black-studio-tinymce widget_black_studio_tinymce panel-first-child panel-last-child\" data-index=\"2\"><div class=\"textwidget\"><h6 style=\"text-align: left;\"><strong>A Few Things to think about<\/strong><\/h6>\n<p><strong>&rarr; Keep your head neutral during all movements.<\/strong><\/p>\n<p><strong>&rarr; You must actively think about pulling your rib cage to your hips while upside. Squeeze your glutes as well!<\/strong><\/p>\n<p><strong>&rarr; Think like a spring - as you lower, you are loading that spring. Release upon reaching your destination!<\/strong><\/p>\n<hr>\n<h6 style=\"text-align: left;\"><strong>Joey's Brain<\/strong><\/h6>\n<p><strong>&rarr; HSPU are intimidating - the fear of crushing your neck is scary! Work the progressions and you will be fine!<\/strong><\/p>\n<p><strong>&rarr; Learn to do them strict before kipping.<\/strong><\/p>\n<p><strong>&rarr; Keep your glutes squeezed.<\/strong><\/p>\n<p><strong>&rarr; Really focus on the tucking of the elbow as you lower - think <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pushup\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Pushup&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;On your toes, bring your chest to the floor then push back up.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_68456&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">pushups<\/a> and bench - save those shoulders!!!<\/strong><\/p>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>This program is designed for those who have not gotten their first HSPU as well as those who are trying to work<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/program-get-your-first-hspu\/\">Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[84],"tags":[],"class_list":["post-3051","post","type-post","status-publish","format-standard","hentry","category-programs"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3051","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/comments?post=3051"}],"version-history":[{"count":6,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3051\/revisions"}],"predecessor-version":[{"id":3059,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3051\/revisions\/3059"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=3051"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=3051"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=3051"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}