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This 6-Week, 3-Days per week program is for athletes who are looking to improve their capacity in both strict and kipping handstand push-ups. Whether you can rep out 30 unbroken or can't do a single one, this program will improve your stamina and strength required for the movement.

Description

The Handstand Push-Up Program is for athletes who are looking to improve their capacity in both strict and kipping handstand push-ups. Whether you can rep out 30 unbroken or can’t do a single one, this program will improve your stamina and strength required for the movement.

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.

Can I still do group class workouts?

Yes, this is exactly what the goal of this program is!

The training is meant to be completed as an ADD-ON to your regular gym classes, ideally before the class begins.  Make sure that as you work through this 5 week program you are modifying your training to ensure you’re not overusing the pressing muscles that are used heavily in this program.

How long does each session take?

For most days, please allow approximately 20-30 minutes to complete all parts.

What happens after I finish the program?

Since our programs are based on percentages and rep ranges according to athlete’s work capacity and strength, you are able to repeat our program cycles as many times as you wish.

Can I see a sample of the programming?

Absolutely, here’s the Week 1, Day 2 of training:

Part A: Warm Up

Row, Bike, Ski or Skip (5 minutes)

3 Sets (For Quality)

10 Scapular Push-ups
10 Scapular Pull-ups
:15 Handstand Hold Against the Wall

Part B: Specific

Level 1: 3 Sets
Max Unbroken Strict HSPUs
Rest 3:00 between sets

Level 2: EMOM 10
1-5 Strict HSPUs

Level 3: EMOM 10
1-3 Strict HSPUs to Abmat(s)

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

Part D: Accessory

3 Sets (For Quality)

12 Dumbbell Alternating Bicep Curls (each arm)
12 Dumbbell Front Raises
12 Dumbbell Lateral Raises
12 Dumbbell Rear Delt Fly

Note: Rest as needed between rounds.

 

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