| A | B | C | ||
|---|---|---|---|---|
1 | Avatar - Adequate overhead strength - Minimal inversion exposure - Has at least 2-3 sHSPU - Experiences some fear of falling, but it does stop them from making attempts | |||
2 | Day 1 | Day 2 | ||
3 | Week 1 | Initial Test A1. Elevated Cat Pose (3 x 40s) A2. Wall Walk (3 x 1) A3. L-Sit Plate Overhead Hold (3 x 15-20s) light plate B. HSW Max Distance (5 Fully Rested Attempted) and only five attempts, not "do-overs" *film each & save, note distance of all five attempts *create an average of the five & keep on record C. Wall-Facing Weight Shifts (3 x 8-10 / side) Rest as Needed D. Wall-Facing Static HS Hold (Accumulate 1:30) | A1. Planche Plank (3 x 15s) Rest 10s A2. Gorilla Grab Stretch (3 x 15s) Rest 10s B1. Scap Handstand Push-Up (3 x 5-8) Rest as Needed *kick-up on the wall, keeping a locked out elbow, elevate and depress the shoulders B2. Band Pull Apart (3 x 10-15) Rest as Needed C. Wall Walk (3 Singles) *Pause for a 5-10s Static Hold at the top D. Weight Shifts (3 x 8-10 / side) *if you are comfortable doing so, go onto finger tips like the demo E. Inverted Pike Walk on Box (3 Sets) Rest as Needed *shuffle 5 "steps" to the right, then 5 "steps" left F1. T-Spine Opener (2 x 1:00) F2. Wall-Facing Static HS Hold (2 x 0:30-0:45) | |
4 | Week 2 | A1. Elevated Cat Pose (3 x 30s) A2. Wall Walk (3 x 1) A3. Kneeling Inchworm Plank (3 x 15s) B. Wall Walk + 90 Degree Dismount (6 singles) *alternate which direction you turn away from the wall *this is to help you get comfortable coming out the HSW / misses C. Forward Roll (6 Singles) *Start with standard, from standing *each rep, elevate your feet slightly, either with plates or a box *we will progress this drill for a few weeks, so keep track of where you left off *use a mat if you have one, carpet with padding works too D. Wall-Facing Chest-Only Handstand Hold (Accumulate 1:30) *base of hands should be 3-4 inches from the wall *only your chest should touch the wall, NOT your feet E. T-Spine Opener (2:00) | A1. Low Ring Plank Pike (3 x 3-5) Rest as Needed *modify by moving the rings up 12-18" off the floor *maintain the hollow body position / posterior pelvic tilt A2. Fingers-Facing Wrist Stretch (3 x 20s) B1. Scap Handstand Push-Up (3 x 5-8) Rest as Needed *kick-up on the wall, keeping a locked out elbow, elevate and depress the shoulders *heels to wall, like traditional HSPU B2. Banded Dislocate + Pull Apart (3 x 10-12) Rest as Needed C. Freestanding Handstand Hold with Banded Rig Support (4 x 20-30s) *a heavier band will provide more stability *progress this by making the band lighter D. Weight Shifts (3 x 8-10 / side) E. Inverted Pike Walk on Box (2 Sets) Rest as Needed *shuffle 5 "steps" to the right, then 5 "steps" left F1. Elevated Cat Pose (2 x 1:00) thumbs pointed up F2. Seated Biceps Stretch (2 x 1:00) | |
5 | Week 3 | A1. Elevated Cat Pose (3 x 30s) A2. Hollow Hold (3 x 15-20s) A3. Planche Plank (3 x 15-20s) B. Wall Walk + 90 Degree Dismount (6 singles) *alternate which direction you turn away from the wall C. Forward Roll (6 Singles) *each rep, elevate your feet slightly, either with plates or a box *goal is to end with your feet slightly higher than last week *if you are ready, you can kick up to a HS then roll through *use a mat if you have one, carpet with padding works too D. Handstand Walk Attempts (5:00 Clock) *only practice when full rested *film yourself & review after the session E. Wall-Facing Chest-Only Handstand Hold (Accumulate 2:00) *base of hands should be 3-4 inches from the wall *only your chest should touch the wall, NOT your feet F. T-Spine Opener (2:00) | A1. Elevated Cat Pose (3 x 15-20s) be very active with upper back, abs on w/ ribcage down A2. L-Sit Plate Overhead Hold (3 x 15-20s) light plate *focus on a fully open armpit B. Weight Shifts (2 x 8-10 / side) C. Shoulder Taps (2 x 8-10 / side) D. HSW Attempts (6 Total Attempts) full rest b/w E. Offset Handstand Static Hold (3 x 15-20s / side) F1. Elevated Cat Pose (2 x 1:00) F2. Dip Stretch (2 x 1:00) | |
6 | Week 4 | A. Planche Plank (3 x 10-15s) rest as needed B. Wall Walk + 10-15s of Chest-Only Wall-Facing Static Hold (4 Sets) rest as needed C. Lateral Wall Walk (3 Sets) 5-10ft one way, then return to starting place D. HS Kick-Up + Forward Hold (5:00 Clock) *perform on a mat if you have one *if you aren't ready for this yet, stick with the forward roll progression *if this is 'easy' then add a few steps of HSW before rolling through E. Handstand Walk Attempts (5:00 Clock) *only practice when full rested *film yourself & review after the session F. Accumulate the following however you wish... -2:00 T-Spine Opener -2:00 Banded Lat Stretch -2:00 Finger-Facing Wrist Stretch | A1. Elevated Cat Pose (3 x 15-20s) be very active with upper back, abs on w/ ribcage down A2. Low Ring Plank Pike (3 x 3-5) ab & lat tension should be high, but keep hollow body line B. Weight Shifts (2 x 8-10 / side) C. Shoulder Taps (2 x 8-10 / side) D. HSW Attempts (6 Total Attempts) full rest b/w E. Static Handstand Hold with Banded Rig Support (5 Attempts) rest as needed F. Elbows-in-Rings Stretch (2:00) G. Banded Overhead Triceps Stretch (1:30 / arm) | |
7 | Week 5 | A. Handstand Static Hold on Wall (Accumulate 2:00) *this is prep work, not maximal holds *alternate facing towards & away from the wall B. Lateral Wall Walk (2 Sets) 5-10ft one way, then return to starting place D. HS Kick-Up + Forward Hold (4-5 singles) rest as needed E. Cartwheel Progression (5:00 Clock) full rest after each *make attempts on a semi-circle *ideally, work leading with both sides, not just dominant F. Handstand Walk Attempts (5:00 Clock) full rest after each G. T-Spine Opener (2:00) | A1. Wall Walk (1, 2, 3, 4, 5) rest as needed A2. Shoulder Mobility (or) Wrist Mobility of Choice (4 x 20s) B. Weight Shifts (1 x 8-10 / side) C. Shoulder Taps (1 x 8-10 / side) D. Handstand Walk (3 Attempts) full rest E. Handstand Walk to Static Hold on the Wall (3 Sets) *start 5-10ft away from the wall & hold for 15-20s once you reach the wall F1. Static Handstand Hold with Banded Rig Support (2 x 0:30) rest as needed F2. Elbows-in-Rings Stretch (2 x 1:00) | |
8 | Week 6 | A1. Scap Handstand Push-Ups (5x5) rest 15s A2. Hollow Rocks (5x8) rest 15s B. Lateral Wall Walk (2 Sets) 5-10ft one way, then return to starting place D. HS Kick-Up + Forward Hold (3-4 singles) rest as needed E. Cartwheel Progression (5:00 Clock) full rest after each *slow work to straighten your circle *alternate lead hand each attempt F. Handstand Walk Attempts (5:00 Clock) full rest after each G. Elevated Cat Pose (2 x 1:30) | A1. Wall-Facing Static Hold (3 x 20-30s) A2. Fingers-Facing Wrist Stretch (3 x 30s) B. Weight Shifts (1 x 8-10 / side) C. Shoulder Taps (1 x 8-10 / side) D. Handstand Walk to Static Hold on the Wall (3 Sets) *start 5-10ft away from the wall *hold for 15-20s once you reach the wall F1. Static Handstand Hold with Banded Rig Support (2 x 0:30) rest as needed F2. Freestanding Static Handstand Attempts (2 x 2 Attempts) full rest b/w F3. Tabletop Glute Bridge Hold (2 x 0:20) | |
9 | Week 7 | A1. Scap Handstand Push-Ups (5x5) rest 15s A2. Elevated Cat Pose (5x8s) rest 15s | activate delts & upper back maximally in each set B. Lateral Wall Walk (1 Set) 5-10ft one way, then return to starting place D. Cartwheels (5 per side) full rest after each *your best version E. Handstand Walk Attempts (6-8 Attempts) F. T-Spine Opener (3 x 1:00) *after each perform: 20s Planche Plank | A1. Back-to-Wall Static Hold (3 x 20-30s) A2. L-Sit Plate Overhead Hold (3 x 20-30s) light plate B. Weight Shifts (1 x 8-10 / side) C. Shoulder Taps (1 x 8-10 / side) D. Chest-Only Handstand Hold (1 x 30s) E. Handstand Walk (4 Attempts) F. Pike Handstand; Feet on Box (Accumulate 1:30) G. Seated Biceps Opener (2:00) | |
10 | Week 8 | A. Dumbbell Pullover (3 x 6-8) light dumbbell, full range | rest as needed B. Wall Walk into Chest-Only Wall-Facing Static Hold (4 Sets) *shoulder (or) wrist mobility as needed after each set C. Handstand Walk Attempts (10:00 Clock) fully rest b/w all D. T-Spine Opener (3 x 1:00) rest 10s | Final Test A1. Elevated Cat Pose (3 x 40s) A2. Wall Walk (3 x 1) A3. L-Sit Plate Overhead Hold (3 x 15-20s) light plate B. HSW Max Distance (5 Fully Rested Attempted) and only five attempts, not "do-overs" *film each & save, note distance of all five attempts *create an average of the five & compare to the initial test C. Wall-Facing Shoulder Taps (3 x 8-10 / side) Rest as Needed D. Wall-Facing Static HS Hold (Accumulate 2:30) | |