Handstand Push Ups
Description
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
System
Neurological Development, so don’t rush, keep low HR for maximize learning.
Time
Up to 40 minutes.
When
After a light 5′ general warmup, add this schedule in any daily session when you have time during the week. It’s not important if it’s rest, recovery or training day.
Development
Skill is built by 3 main sections (body mechanics, activation, skill development). Every section is essential to maximize brain neurological development.
Body Mechanics Section
Through specific techniques of joint mobility and relative coordination of the various muscle group, we aim to improve the mechanics of the movement.
Activation
It’s used by working to strengthening the brain to muscle connection. Neuromuscular junction is the point at an electrical impulse is sent from the nervous system and passed to the muscle. These impulses signal the muscle fibres to contract and produce movement.
Skill Section
Skills allow you to fully manage the exercise. We strongly believe understanding a movement is more relevant than simply do it. Find out the best form to develop ergonomic movement with the correct power expression.
How
Follow step by step video. Don’t rush, spend your time to focus on a perfect form.
Limits
If you can’t manage all sub-section don’t worry. Neurological development requires a learning time. Sometimes it takes hours, days or even weeks. Videos on each section are made step by step so concentrate yourself on the movement you can’t perform correctly and not on the final result.
[/um_show_content]
Body Mechanics
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Activation 1
2 Sets of:
8 reps – Tempo 5.1.5.1
1′ rest b/s
Banded Arch Body Press
Activation 2
2 Sets of:
4 reps – 3″ Tempo per Part of movement
Standing Tech. Barbell Cuban Press
Activation 3
2 sets of:
4 reps – 2″ Hold Each Position
Tall Kneeling Tech. Barbell Clust Press
Half Kneeling Tech. Barbell Clust Press
Activation 4
2 Sets of:
8 reps – Focus on Bar Path Straight Over Head
1′ rest b/s
Tall Kneeling Tech. Barbell “BTN” Push Press
Activation 6
2 Sets of:
8 reps – Focus on Hip Drive and Fast Push
1′ rest b/s
Banded Tall Kneeling Hip Drive Push Press
[/um_show_content]
Activation
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Kettlebell Hang Clean – Activation 1
Bulgarian Split Squat – Active Hold Bottom Position
2 Sets – 20″ Hold
30″ rest b/s
Kettlebell Hang Clean – Activation 2
Bulgarian Split Squat – T.U.T 5.5.5.1
1 Set – 5 reps
Kettlebell Hang Clean – Activation 3
Bulgarian Split Squat Hip Drive
2 Sets – 8 reps
30″ rest b/s
Kettlebell Hang Clean – Activation 4
Bulgarian Split Squat Active Hold Dumbbell High Pull
2 Sets – 5 + 5 reps
30″ rest b/s
Kettlebell Hang Clean – Activation 5
Bulgarian Split Squat Hip Drive Dumbbell High Pull
2 Sets – 5 + 5 reps
30″ rest b/s
Kettlebell Hang Clean – Activation 6
Bulgarian Split Squat Active Hold Dumbbell Muscle Snatch
2 Sets – 5 + 5 reps
30″ rest b/s
Kettlebell Hang Clean – Activation 7
Bulgarian Split Squat Hip Drive Dumbbell Snatch
2 Sets – 5 + 5 reps
30″ rest b/s
[/um_show_content]
Skills
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Half Swing
Alt Intra and Extra rotation Swing
Half Swing and Pull
Body Balance on Pull
Pull
Manage Grip
Manage Front Rack
Extrarotation Clean
Intrarotation Clean
Clean Flow Complex
[/um_show_content]
Monday
Routine
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Bodyweight Routine
[/um_show_content]
General Warmup
3 Sets for Quality
- 12 HALO power position
- 12 Side KickThrough
- 6+6 Squat Bottom Position Rotation with Reach
HALO power position
Side KickThrough
Squat Bottom Position Rotation with Reach
Dumbbell/Kettlebell Cycling
10 Rounds For Quality
5 Right Arm Kettlebell Snatch
5 Right Arm Jerk
30″ Hold Front rack Position (Right)
5 Left Arm Kettlebell Snatch
5 Left Arm Jerk
30″ Hold Front rack Position (Left)
Work Capacity
20’ AMRAP
400m Run
15 Handstand Push ups
15 Sumo Deadlift High Pull 50/35Kg or Backpack SDHP
200m Run
15 Push Press 50/35Kg or Backpack BTN Thrusters
15 Pull-ups or Table Let me Up
SDHP
Back Thrusters
Functional Strength
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator,editor’]
Hypertrophy Training
4 Sets of:
18 Supine Grip Bent Over Row
15 Bent Over Curl
12 Supine Grip Curl & Press
2’ rest between sets
[/um_show_content]
Stretching & Mobility
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator,editor’]
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
[/um_show_content]
Tuesday
Routine
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator,editor’]
Squat Routine
Notes. Follow routine step by step.
[/um_show_content]
General Warmup
3 Sets For Quality
- 8+8+8 TK scapula band
- 30″ Hollow Hold
- 12 Alt. Downdog Toes Touch 1″ hold each reps
TK scapula band
Downdog Toes Touch
Squat Box Jump Stiff Legs
Skills
Gymnastic Strength
Handstand Strength 4
5 set of:
30” Wall Facing Handstand Hold
30” rest
30” Wall Facing Handstand Shoulders Tap
30” rest
Work Capacity
AMRAP 10’
15 Kettlebell American Swings 24/16Kg or Backpack Russian Swings
30 Double Unders
Russian Swings
Functional Strength
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Hypertrophy Training
4 Sets of:
15 Rear Foot Suitcase Split Squat
15 Suitcase Split Romanian Deadlift
15 Suitcase Reverse Lunges
Then switch side
2’ rest between each sets
[/um_show_content]
Stretching & Mobility
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator,editor’]
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
[/um_show_content]
Wednesday
Routine
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator,editor’]
Bodyweight Routine N.2
[/um_show_content]
General Warmup
3 Sets for Quality
- 10 Open Hip
- 8 Walking Push ups
- 6+6 Reverse Lunges + Knee Lift
Reverse Lunges + Knee Lift
Open Hip
Walking Push ups
Strength Endurance
Every 3′ for 15′
30″ wall Sit Position
10 Kettlebell Goblet Squat
5m Kettlebell Goblet Position Front Lunges
5m Kettlebell Goblet Position Backward Lunges
10 Air Squat Jump
10 alt. Jumping Lunges
Work Capacity
5 Rounds For Quality
20 Barbell alt. Overhead Lunges 40/25Kg or Backpack Overhead Lunges
20 Box Jump step down or Tuck Jumps
20 Knees to Elbows or Air V-ups
20 Hyperextension or Arch Rock
Overhead Lunges
Air V-ups
Functional Strength
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator,editor’]
Hypertrophy Training
4 Sets of:
15 Front Raises
12 “BTN” Rack Press
9 Standing Chest Press
2’ rest between each set
[/um_show_content]
Stretching & Mobility
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator,editor’]
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
[/um_show_content]
Thursday
Routine
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator,editor’]
Bodyweight Routine
[/um_show_content]
General Warmup
3 Sets for Quality
- 12 Mountain Climbers
- 12 Step Heel to Toes
- 5+5 Single Leg SLDL + Knee Lift
Mountain Climbers
Heel to Toes
Single Leg SLDL + Knee Lift
Running Session
Warm Up
4 Sets of:
1′ Easy Jog – Zone 2/Low Zone 3
1′ Incremental Sprint – High Zone 3
Workout
3 Sets of:
6′ Run – Incremental Pace over minute – Zone 3/4
1′ Easy Jog between each set
Then after last 1′ easy Jog strictly into
1k – Medium Pace – High Zone 3
Cool Down
3′ Jog – Zone 2
3′ Easy Jog – Zone 1
1′ Walking and Breathing
Work Capacity
AMRAP 5′
10+10 Suitcase Dumbbell Deadlift
10+10 Dumbbell Clean
10+10 Dumbbell Shoulder to Overhead
10+10 Dumbbell Hang Snatch
10 alt. Dumbbell Devil Press
then rest 2:1
AMRAP 4′
8+8 Suitcase Dumbbell Deadlift
8+8 Dumbbell Clean
8+8 Dumbbell Shoulder to Overhead
8+8 Dumbbell Hang Snatch
8 alt. Dumbbell Devil Press
then rest 2:1
AMRAP 3′
6+6 Suitcase Dumbbell Deadlift
6+6 Dumbbell Clean
6+6 Dumbbell Shoulder to Overhead
6+6 Dumbbell Hang Snatch
6 alt. Dumbbell Devil Press
then rest 2:1
AMRAP 2′
4+4 Suitcase Dumbbell Deadlift
4+4 Dumbbell Clean
4+4 Dumbbell Shoulder to Overhead
4+4 Dumbbell Hang Snatch
4 alt. Dumbbell Devil Press
then rest 2:1
AMRAP 1′
2+2 Suitcase Dumbbell Deadlift
2+2 Dumbbell Clean
2+2 Dumbbell Shoulder to Overhead
2+2 Dumbbell Hang Snatch
2 alt. Dumbbell Devil Press
Functional Strength
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator,editor’]
Hypertrophy Training
3 Sets of:
Split Stance Barbell Good Morning
10 + 10 reps – Tempo 5.1.5.1
2’ rest between each set
[/um_show_content]
Stretching & Mobility
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator,editor’]
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
[/um_show_content]
Friday
Routine
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator,editor’]
Bodyweight Routine N.2
[/um_show_content]
General Warmup
3 Sets for Quality
- 12 Alt Step Bande OH Lateral Walk
- 12 Alt. side Kickthrough
- 3+3 Cossack Squat + Lunge (1 Rep is 3 Bounce of cossack + 3 bounce of lunge)
Bande OH Lateral Walk
Side Kicktrough
Cossack Squat + Lunge
Primal Movements
Primal Movements:
EMOM 12′
Odd: 1 Left side Crab Reach + 2 Forward Ape
Even: 1 Right side Crab Reach + 2 Forward Ape
Crab Reach
Forward Ape
Work Capacity
For Time
50 Burpees Over Barbell or Back Pack
50 Deadlift @ 80/55Kg or alt. Single Leg Back Pack Deadlift
50 Transition from Hollow To Arch Position
25 Burpees Over Barbell or Back Pack
25 Deadlift @ 80/55Kg or alt. Single Leg Back Pack Deadlift
25 Transition from Hollow To Arch Position
alt. Single Leg Back Pack Deadlift
Transition from Hollow To Arch Position
Functional Strength
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Hypertrophy Training
Double Kettlebell Floor Press
3 sets of:
12 reps – Tempo 7.1.7.1 @16/12kg
90″ rest b/s
[/um_show_content]
Stretching & Mobility
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator,editor’]
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
[/um_show_content]
Saturday
Routine
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator,editor’]
Squat Routine
[/um_show_content]
General Warmup
3 Sets for Quality
- 12 3 Pos. Squat Band Face Pull
- 12 Elbow Plank Posterior Tilt
- 6 Squat Flow + Trunk Rotation (1 Rep is 3 movement)
3 Pos. Squat Band Face Pull
Elbow Plank Posterior Tilt
Squat Flow + Trunk Rotation
Gymnastic Skills
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Gymnastic Strength
Core Conditioning 3
10” ON – 20” OFF X 8 Sets
INVERTED TABATA
[/um_show_content]
Work Capacity
5 Rounds For Time
20 Shoulder Tap
10 Barbell Power Snatch @ [percent value=’50’ of=’snatch’ in=’Kg’] [/percent] or 20 Backpack Ground to Overhead
5 Chair Muscle ups
Backpack Ground to Overhead
Chair Muscle ups
Functional Strength
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator,editor’]
Hypertrophy Training
Core Conditioning
2 Sets of:
1’ Core Complex
1’ rest
1’ Hollow Rocks
1’ rest
1’ Arch Rocks
1’ rest
[/um_show_content]
Stretching & Mobility
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator,editor’]
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
[/um_show_content]