"HSPU Progressions"

motivational16 (Used).jpg

Warm Up (NFT):

2 Rounds (Down & Back):

  • High Knees
  • Butt Kicks
  • High Kicks
  • Lunge
  • Arm Circle

Then...

  • Foam Roll (T-Spine & Lats)

Then...

Skill (5 Minutes):

Find the right handstand variation for you.  If you can do push ups, do push ups.  You can also work on negatives or do plank holds with your feet on a box.

Strength (NFT):

EMOM For 9 Min:

  • 1) 5 Handstand Push Ups
  • 2) 5 Burpees
  • 3) 5-10 Strict Pull Ups
    * Do the HSPU variation for you *

Then...

3 x 10:

  • Single Arm DB Bench Press (5/5)
  • BB/DB/KB Weighted Step Ups (5/5)
    * Add weight each set *

Met-Con (Complete):

2 Minutes of work at each move:

  • Jump Rope
  • Row
  • Pillar Plank
    * 30 seconds rest between moves *

Then...

1 Minute of work at each move:

  • Ball Slam (30/20)
  • Slam Ball Press (30/20)
  • Hollow Body Hold
    * 30 seconds rest between moves *

Cash Out (3 Rounds):

10 Seconds each move:

  • Flutter Kicks
  • Hold Feet 6" Above Ground
  • 45 Degree Hold
  • 90 Degree Hold
  • 45 Degree Hold
  • Hold Feet 6" Above Ground
  • Flutter Kicks
    * 30 seconds between rounds *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Chest Opener
  • Cobra
  • Pigeon Pose
  • Foam Roll