Workout overview

Exercise Sets Rest
1. Chest-to-wall handstand 3 2 min
2. Handstand wall walks 3 2 min
3. Pike push-ups 3 2 min
4. Divebomber push-ups 3 2 min
Equipment needed: parallettes (optional)

Warm-up

Exercise Reps
1A. Wrist circles 10 reps ea direction
1B. Elbow circles 10 reps ea direction
1C. Shoulder circles 10 reps ea direction
1D. Wrist push-ups (fingertips) 10 reps
1E. Wrist push-ups (back of palms) 10 reps
1F. Scap push-ups 10 reps
1G. Push-ups 10 reps

1. Chest-to-wall handstand
3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
20 secs 20 secs 25 secs 25 secs 30 secs 30 secs
Week 1 20 secs
Week 2 20 secs
Week 3 25 secs
Week 4 25 secs
Week 5 30 secs
Week 6 30 secs

2. Handstand wall walk
3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
3 reps 4 reps 5 reps 6 reps 6 reps 7 reps
Week 1 3 reps
Week 2 4 reps
Week 3 5 reps
Week 4 6 reps
Week 5 6 reps
Week 6 7 reps

3. Pike push-ups
3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
6 reps 6 reps 7 reps 7 reps 8 reps 8 reps
Week 1 6 reps
Week 2 6 reps
Week 3 7 reps
Week 4 7 reps
Week 5 8 reps
Week 6 8 reps

4. Modified divebomber push-ups
3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
6 reps 6 reps 7 reps 7 reps 8 reps 8 reps
Week 1 6 reps
Week 2 6 reps
Week 3 7 reps
Week 4 7 reps
Week 5 8 reps
Week 6 8 reps
A. Shoulder flexion
B. Straddle
C. Shoulder extension

Cool-down
Perform 2 rounds without rest

Exercise Duration
A. Shoulder flexion 1 min
B. Straddle 1 min
C. Shoulder extension 1 min
A. Shoulder flexion
B. Straddle
C. Shoulder extension