# MU_HSPU

## Week1 Day 1 Push + HSPU

Overhead Press

### Workout

- 2 × 30s Jumping Jacks
- 1 × 10 Arm Circle
- 1 × 10 Wrist Flexion Curl - Resistance Band
- 2 × 10 Scapular Push-Up
- 2 × 15 Cobra Stretch
- 1 × 10 Cat-Cow
- 2 × 30s Pike Push Up Hold
- 4 × 1-5 Overhead Press - Barbell
- 4 × 6-8 Pike Push-Up (Elevated)
- 5 × 30-45s Wall Handstand Hold
- 3 × 8-10 Bench Press - Dumbbell
- 3 × 12-15 Lateral Raise - Dumbbell


## Week1 Day 2 Pull Muscle-Up

Pull-Up (Weighted)

### Workout

- 2 × 30s Jumping Jacks
- 2 × 10 Torso Twist
- 2 × 10 Scapular Pull-Up
- 2 × 20-30s Dead Hang
- 3 × 3-5 Negative Pull-Up
- 2 × 3-15 Prone Y-T-W - Body Only
- 5 × 4-6 Pull-Up (Weighted)
- 4 × 6-8 Row (Bent-Over) - Barbell
- 3 × 10-12 Inverted Row
- 3 × 12-15 Face Pull - Cable
- 3 × 12-15 Rear Delt Fly - Dumbbell
- 1 × 30s Lat Stretch
- 1 × 30s Bicep Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 10 Cat-Cow
- 1 × 30s Seated Spinal Twist Stretch
- 1 × 45s Child's Pose


## Week1 Day 3 Legs

Knee Circle · Hip Circle · Glute Bridge · Leg Swing · Calf Raise

### Workout

- 1 × 10 Leg Swing
- 2 × 15s Bodyweight Squat
- 1 × 10 Lunge (Walking)
- 1 × 10 Hip Circle
- 2 × 15 Glute Bridge

### Excersize

- 3 × 6-8 Back Squat - Barbell
- 4 × 8-10 Deadlift (Romanian) - Barbell
- 4 × 10-12 Hip Thrust - Barbell
- 3 × 10-12 Walking Lunge - Dumbbell
- 3 × 15-20 Calf Raise


## Week1 Day 4 Skill endurance

Jumping Jacks · Wrist Circle · Scapular Push-Up · Scapular Pull-Up · Push-Up · Hollow Body Hold · Wall Handstand Hold

### Workout

- 1 × 30s Jumping Jacks
- 1 × 10s Wrist Circle
- 2 × 10 Scapular Push-Up
- 2 × 10 Scapular Pull-Up
- 2 × 5 Push-Up
- 2 × 15s Hollow Body Hold
- 2 × 20s Wall Handstand Hold
- 5 × 3-5 Handstand Push-Up (Wall-Assisted)
- 4 × 3-5 Chest-to-Bar Pull-Up
- 3 × 6-8 Pike Push-Up
- 4 × 30s Hollow Body Hold
- 3 × 8-10 Dip (Triceps)
- 1 × 30 Chest Stretch
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30 Overhead Shoulder Stretch
- 1 × 45s Child's Pose
- 1 × 60 Shoulder Roll


## Week1 Day5 Active Rest


## New Routine