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Beginner Handstand Push-Up Program Sample

The Details:

  • 9-Week template with 3 days a week training included.
  • Instant downloadable pdf so you can plug your plan into your schedule ahead of time and make it work for you.
  • Videos of all movements are included.
  • Scaling & modification recommendations.
  • Designed to be completed as a 20-30 minute ADD-ON to your regular gym classes before the class begins or in a separate session.

Phase 1, Week 1, Day 1

Part 1: Warm Up

3 Sets

10 Pronated Band Pull Aparts (Video)
10 Plank Shoulder Taps (each side) (Video)
5 Scapular Push-Ups (Video)

Part 2: Movement Specific

A. Tripod Headstand Hold (Video)

3 Sets of 10-15 seconds
Rest as needed between sets.

Ensure to actively push through your shoulders, lats, and upper back. Stay engaged and protect your neck, never relax in that position. Use a wall for support. Your head should be forward of your hands (ie Tripod). The first few reps might require a spotter to ensure safety.

B. Barbell Strict Press (Video)

Build to a heavy 10 rep, then
3 Sets of 10 reps (85% of 10RM)

Rest at least 2 minutes between sets.

Build to a heavy 10 rep weight in 3 sets or less. (Not including warm up sets). After the heavy set, perform 3 set of 10 reps at 90% of that weight.

Part 3: Accessory

D. Narrow Push-Ups (Video)

4 Sets of max reps.
Rest at least 2 minutes between attempts.

E. Hollow Body Hold (Video)

Accumulate 4 minutes in a hollow body position.

If unable to perform hollow body hold, substitute with tuck hollow body hold. (Video)

Phase 1, Week 2, Day 3

Part 1: Warm Up

3 Sets

10 Supinated Band Pull-Aparts (Video)
5 Prone Arm Jacks (Video)
5 Push-Ups (Video)

Part 2: Movement Specific

A. Handstand Hold Against Wall (Video)

4 Sets of max duration hold.
Rest as needed between attempts.

Maintain a tight midline, pressing hard into the floor. Use a spotter to assist if needed.

B. Narrow Grip Bench Press (Video)

5 Sets of 10 reps
Rest 2 minutes between sets.

Ensure to hold a lockout for at least 1 second at the top, engaging and squeezing your triceps. Build up in weight each set leaving 1-2 reps in the tank. Do not go to failure. Heavier than last week.

C. Banded Triceps Pushdown (Video)

4 Sets of 12-16 reps
Rest 2 minutes between sets.

Use a PVC or a broom stick attached to a band overhead (if no PVC, use band only). Use a band strong enough to only allow you complete 12-16 reps. Once done, grab a lighter band (without PVC) and perform a max burn out set or as many reps as possible.

Part 3: Accessory

D. 4 Alternating Sets Of

12 Dumbbell Bicep Curls (Video)
12 Dumbbell Front Raises (Video)
12 Dumbbell Lateral Raises (Video)
12 Dumbbell Rear Delt Fly (Video)

Rest as needed between sets.

Weight should be light. Ideally, you would perform all movements as one giant set, without putting dumbbells down. If you do need to put the weight down, limit yourself to just a few seconds of rest to shake off your arms, before resuming.