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Handstand Push-Up Program 1-Day Sample

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.