Handstand Push-Up Program Details:
- 6-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.
- Designed to be completed as a 30 minute ADD-ON to your regular gym classes before the class begins or in a separate session.
Week 1, Day 2
Part A: Warm Up
Row, Bike, Ski or Skip (5 minutes)
3 Sets (For Quality)
10 Scapular Push-ups (Video)
10 Gymnastic Kip Swings (Video)
5 Plate Halo (Each direction) (Video)
Part B: Specific
Level 1: 3 Sets
Max Unbroken Strict HSPUs (Video)
Rest 3:00 between sets
Level 2: EMOM 10
1-5 Strict HSPUs
Level 3: EMOM 10
1-3 Strict HSPUs to Abmat(s) (Video)
Note 1: For EMOMs, choose a number that you can maintain each minute. Scale down if necessary.
Note 2: Level 1 is for those who can do 6+ Strict HSPUs unbroken. Level 2 is for those who can do between 1-5 and Level 3 is for those who do not have any Strict HSPUs yet.
Part C: Strength
5×8 Seated Dumbbell Strict Press (Video)
Part D: Accessory
3 Sets (For Quality)
12 Dumbbell Alternating Bicep Curls (each arm) (Video)
12 Dumbbell Front Raises
12 Dumbbell Lateral Raises (Video)
12 Dumbbell Rear Delt Fly
Note: Rest as needed between rounds.