Build your skills: Handstand push-up program
All you want for Christmas is a handstand push-up? Ask and you shall receive! Pick your phase and follow the plan, repeating each week as needed. Each workout will take anywhere from 3 to 15 minutes, depending on the day — easy to do before or after class.
Somewhere in between phases? Pick the lower level. Reinforcing basics and getting stronger will always pay off more in the long run. Have fun! Have any questions? Head to Instagram to see movements demo’d in coming weeks, or ask a coach!
Phase 1
Current ability: Fewer than 10 standard* push ups
Goal: 10 standard push ups
Phase 1a
Volume
2 days/week
3-8 push ups on the minute for 10 minutes
Once you can complete 8 reps (not necessarily unbroken) on the minute for the entire 10 minutes, move on to 1b
*Body completely straight, no breaking of the midline, chest to ground at the bottom with hips off the floor
Phase 1b
Stamina & Strength
| Day 1 Volume |
Day 2 Strength/stamina |
| Push-ups: As many reps as possible in 3 minutes, working toward 30 reps | 3 sets:10 L-seated dumbbell presses 2 wall walks (as vertical as possible) |
Phase 2
Current ability: 10 standard push ups
Goal: Kick up to and hold a handstand against the wall for :20 with good body position (if you are already able to do this, move on to phase 3)
| Day 1 | Day 2 |
| 3 sets: 10 box walk ups (getting hands as close to the box as possible) Headstand or tripod hold for as long as possible |
3 sets: 3 wall walks to :10 wall-facing handstand :40 overhead KB static hold :30 hollow body hold |
Phase 3
Current ability: Kick up to handstand and hold for at least :20 in good position
Goal: 1 strict handstand push up (without an AbMat)
| Day 1 Volume |
Day 2 Specific strength |
Day 3 General strength |
Day 4 Specific strength |
| Accumulate 20 knees on box pike push ups, adding 5 reps/week until you are at 40 | 10×1 slow negatives Start with as many AbMats as needed (3 max). Progress to fewer AbMats and eventually to a deficit |
3×5 toes on box pike push ups
2 x 8-12 decline push ups 2 x 8-12 L-seated dumbbell presses |
Repeat Day 2 |
Phase 4
Current ability: 1 strict handstand push up & 3-5 kipping handstand push ups (unbroken, all without an AbMat)
Goal: 3 strict handstand push ups & 10 kipping handstand push ups
| Day 1 Strength |
Day 2 Kipping stamina |
Day 3 Strict volume |
Day 4 Kipping volume |
| 10×1 deficit negative HSPU
5×5 toes on box pike push up at most difficult height |
3 x max kipping HSPU w/ 2:00 rest between sets | 1 strict HSPU every minute on the minute for 10:00 (add reps if 1 becomes easy) | 3-minute AMRAP kipping HSPU |
Phase 5
Current ability: 3-5 strict handstand push ups & 10 kipping handstand push ups (unbroken, all without an AbMat)
Goal: 8-10 strict handstand push ups & 20 kipping handstand push ups
| Day 1 Strength |
Day 2 Strict volume |
Day 3 Kipping speed |
Day 4 Strict/kipping stamina |
| 5×2-5 dead stop strict HSPU
3×5 kipping deficit HSPU w/ most difficult deficit |
3-5 strict HSPU every minute on the minute for 10:00 (increase reps when ready | 20 kipping HSPU for time | 4 sets:3-5 strict HSPU Rest :20 Max set kipping HSPU |
Phase 6
Current ability: 8-10 strict handstand push ups & 20+ kipping handstand push ups (unbroken, all without an AbMat)
Goal: 15 strict handstand push ups & 30+ kipping handstand push ups
|
Day 1
|
Day 2 | Day 3 | Day 4 |
| 3 x max set strict HSPU | 30 kipping HSPU for time | 5 strict HSPU every minute on the minute for 10:00 (once you can get through all sets of 5 unbroken, add reps) | 4 sets: 3-5 deficit strict HSPU (2-3”) Rest :20 Max set deficit kipping HSPU (4-5”) |
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