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From a wall handstand to freestanding handstand push-ups and 90 degree push-ups

by littlebeastm
- Key points ro remember when performing handstands and handstand push
ups.
1. When performing handstands and handstand push ups, your scapula must be elevated on top
2. When performing a handstand a straight body line must be activated
3. Arching the back when going down in handstand push ups is ok and natural, just go back in a
straight line on top.
. when you about to fall over in a handstand try to push your finger tips into the ground and
tension the legs so you dont fall over.
!. when performing this program, keep in mind that form is most important in order to master,
please watch the videos closely on how to perform them correctly.
". do not give up, the handstand can be very frustrating but key is to keep going.
#. always do your preperation,warm$up and allignment work before attemping the actual training.
%. never ma& out on reps, perform reps with good form, dont go for numbers.
Program set up:
'ption 1 $ (eginners)
*ay 1) +raining , handstand program-
*ay 2) +raining , your training,1! month program-
*ay 3) .est
*ay ) +raining , handstand program-
*ay !) +raining , your training,1! month program-
*ay ") .est
.epeat
'ption 2 $ (eginners)
*ay 1) +raining , handstand program-
*ay 2) .est
*ay 3) +raining
*ay ) .est
*ay !) +raining
*ay ") .est
'ption 3 $ Advanced
*ay 1) +raining , handstand program-
*ay 2) +raining , your training,1! month program-
*ay 3) +raining , handstand program-
*ay ) +raining , your training,1! month program-
*ay !) +raining , handstand program-
*ay ") +raining , your training,1! month program-
*ay #) .est
Training:
Phase 1 : 0-2 months. wall-handstand
Preperation,warm-up and allignment work before each day, this is a must never forget it :
A) (and .outine
/ideo) http)00www.youtube.com0watch1v2*t34%/5#3c
.eps) 16 reps each e&ersice
7ets) 2
.est) 86$126 seconds
() Wrist preperation
/ideo) http)00www.youtube.com0watch1v2#gf94/:W;r<
.eps)
7ets) 2
.est) 86$126 seconds
4) 7capula routine
/ideo) http)00www.youtube.com0watch1v2(13'=7>846?feature2youtu.be
.eps)
7ets) 2
.est) 86$126 seconds
*) lowerback routine
/ideo) http)00www.youtube.com0watch1v2luy=@r7po1c
.eps) total !6
sets) 2
.est) 86$126 seconds
A) 7houlder opener
/ideo) http)00www.youtube.com0watch1v2nl<>*8s!y7B
+ime) 26$36 sec
7ets ) 3
.est) 86$126 seconds
*ay 1)
A) Wall Candstand with back facing the wall
/ideo) https)00www.youtube.com0watch1v2=.D/EA:Dhy<
+ime) 1!$36 seconds
7ets) 3$
.est) 86$126 seconds
() Wall Candstand with belly facing the wall
/ideo) https)00www.youtube.com0watch1v2=.D/EA:Dhy<
+ime) 1!$36 seconds
7ets) 3$
.est) 86$126 seconds
4) Wall handstand kicks with back facing the wall
/ideo) http)00youtu.be0+FAo&'1Guw
.eps) 3 to ! reps of !$16 seconds
7ets) 3$
.est) 86$126 seconds
*) Candstand push ups with back facing the wall
/ideo) http)00www.youtube.com0watch1v2BHHg*$eb5ms
.eps) 3$%
7ets) $!
.est) 86$126 seconds
A) Alevated shoulder push$ups
/ideo) http)00www.youtube.com0watch1v2E:Hj2''icE
.eps) !$16
7ets) 3
.est) 86$126 seconds
*ay 2)
A) Wall Candstand with back facing the wall
/ideo) https)00www.youtube.com0watch1v2=.D/EA:Dhy<
+ime) 1!$36 seconds
7ets) 3$
.est) 86$126 seconds
() Wall Candstand with belly facing the wall
/ideo) https)00www.youtube.com0watch1v2=.D/EA:Dhy<
+ime) 1!$36 seconds
7ets) 3$
.est) 86$126 seconds
4) Wall handstand kicks with belly facing the wall
/ideo) http)00youtu.be0+FAo&'1Guw
.eps) 3 to ! reps of !$16 seconds
7ets) 3$
.est) 86$126 seconds
*) Candstand push ups with belly facing the wall
/ideo) http)00www.youtube.com0watch1v2(7oa8$fs6
.eps) 3$%
7ets) $!
.est) 86$126 seconds
A) wall walks , keep arms straight-
/ideo) https)00www.youtube.com0watch1v2!sWFibv*>bg
.eps) 3$! times up and down
7ets) 3
.est) 86$126 seconds
*ay 3)
A) Wall Candstand with back facing the wall
/ideo) https)00www.youtube.com0watch1v2=.D/EA:Dhy<
+ime) 1!$36 seconds
7ets) 3$
.est) 86$126 seconds
() Wall Candstand with belly facing the wall
/ideo) https)00www.youtube.com0watch1v2=.D/EA:Dhy<
+ime) 1!$36 seconds
7ets) 3$
.est) 86$126 seconds
4) Wall handstand kicks with back facing the wall
/ideo) http)00youtu.be0+FAo&'1Guw
.eps) 3 to ! reps of !$16 seconds
7ets) 3$
.est) 86$126 seconds
*) Candstand push ups with back facing the wall on handles
/ideo) http)00youtu.be0iF8j>7";ddA
.eps) 3$%
7ets) $!
.est) 86$126 seconds
A) Alevated shoulder push$ups
/ideo) https)00www.youtube.com0watch1v22#6%uesk:j%
.eps) !$16
7ets) 3
.est) 86$126 seconds
7tart with *ay 1, .emember only do this routine 3 days per week.
Phase 2 : 2-4 months. Freestanding handstand
Preperation,warm-up and allignment work before each day, this is a must never forget it :
A) (and .outine
/ideo) http)00www.youtube.com0watch1v2*t34%/5#3c
.eps) 16 reps each e&ersice
7ets) 2
.est) 86$126 seconds
() Wrist preperation
/ideo) http)00www.youtube.com0watch1v2#gf94/:W;r<
.eps)
7ets) 2
.est) 86$126 seconds
4) 7capula routine
/ideo) http)00www.youtube.com0watch1v2(13'=7>846?feature2youtu.be
.eps)
7ets) 2
.est) 86$126 seconds
*) lowerback routine
/ideo) http)00www.youtube.com0watch1v2luy=@r7po1c
.eps) total !6
sets) 2
.est) 86$126 seconds
A) 7houlder opener
/ideo) http)00www.youtube.com0watch1v2nl<>*8s!y7B
+ime) 26$36 sec
7ets ) 3
.est) 86$126 seconds
*ay 1)
A) Wall handstand kicks with back facing the wall
/ideo) http)00youtu.be0+FAo&'1Guw
.eps) 3 to ! reps of 16 seconds
7ets) 3
.est) 86$126 seconds
() Wall Candstand shoulder taps with belly facing the wall
/ideo) http)00www.youtube.com0watch1v2'ptafb'gA.A
+ime) 36 seconds
7ets) 3
.est) 86$126 seconds
4) ;reestanding C7
/ideo) http)00www.youtube.com0watch1v2G8GiyWHCoD
+ime) 1!$! seconds
7ets) $!
.est) 86$126 seconds
*) Candstand push ups with belly facing the wall
/ideo) http)00www.youtube.com0watch1v2(7oa8$fs6
.eps) !$%
7ets) 3$
.est) 86$126 seconds
A) ;rogstand to C7
/ideo) http)00youtu.be0Ap&.r(9o3d%
.eps) 3$"
7ets) 3
.est) 86$126 seconds
*ay 2)
A) Wall handstand kicks with belly facing the wall
/ideo) http)00youtu.be0+FAo&'1Guw
.eps) 3 to ! reps of 16 seconds
7ets) 3
.est) 86$126 seconds
() ;reestanding C7 kick ups
/ideo) http)00www.youtube.com0watch1v2WAlA<<6:nAs
.eps) 3 reps of !$16 seconds
7ets) 3$!
.est) 86$126 seconds
4) ;reestanding C7
/ideo) http)00www.youtube.com0watch1v2G8GiyWHCoD
+ime) 1!$! seconds
7ets) $!
.est) 86$126 seconds
*) Candstand push ups with belly facing the wall
/ideo) http)00www.youtube.com0watch1v2(7oa8$fs6
.eps) !$%
7ets) 3$
.est) 86$126 seconds
A) 9$sit to (end arm stand
/ideo) https)00www.youtube.com0watch1v2pen&IaeCvB
.eps) 3$!
7ets) 3
.est) 86$126 seconds
*ay 3)
A) ;reestanding C7 kick ups
/ideo) http)00www.youtube.com0watch1v2WAlA<<6:nAs
.eps) 3 reps of !$16 seconds
7ets) 3$!
.est) 86$126 seconds
() ;reestanding C7
/ideo) http)00www.youtube.com0watch1v2G8GiyWHCoD
+ime) 1!$! seconds
7ets) $!
.est) 86$126 seconds
4) ;reestanding C7 on handles
/ideo) https)00www.youtube.com0watch1v2lvAD@v'mD@H
+ime) 1!$36 seconds
7ets) $!
.est) 86$126 seconds
*) Candstand push ups with belly facing the wall
/ideo) http)00www.youtube.com0watch1v2(7oa8$fs6
.eps) !$%
7ets) 3$
.est) 86$126 seconds
A) wall walks , keep arms straight-
/ideo) https)00www.youtube.com0watch1v2!sWFibv*>bg
.eps) 3$! times up and down
7ets) 3
.est) 86$126 seconds
7tart with *ay 1, .emember only do this routine 3 days per week.
Phase : 4-! months. Freestanding handstand push-ups
Preperation,warm-up and allignment work before each day, this is a must never forget it :
A) (and .outine
/ideo) http)00www.youtube.com0watch1v2*t34%/5#3c
.eps) 16 reps each e&ersice
7ets) 2
.est) 86$126 seconds
() Wrist preperation
/ideo) http)00www.youtube.com0watch1v2#gf94/:W;r<
.eps)
7ets) 2
.est) 86$126 seconds
4) 7capula routine
/ideo) http)00www.youtube.com0watch1v2(13'=7>846?feature2youtu.be
.eps)
7ets) 2
.est) 86$126 seconds
*) lowerback routine
/ideo) http)00www.youtube.com0watch1v2luy=@r7po1c
.eps) total !6
sets) 2
.est) 86$126 seconds
A) 7houlder opener
/ideo) http)00www.youtube.com0watch1v2nl<>*8s!y7B
+ime) 26$36 sec
7ets ) 3
.est) 86$126 seconds
*ay 1)
A) ;reestanding C7
/ideo) http)00www.youtube.com0watch1v2G8GiyWHCoD
+ime) !$"6 seconds
7ets) $!
.est) 86$126 seconds
() ;reestanding C7JG attempt on ground
/ideo) https)00www.youtube.com0watch1v2>Dcrr'(m8H
.eps) 3$"
7ets) $!
.est) 86$126 seconds
4) Candstand push$ups with belly facining the wall with 3 sec holds
/ideo) http)00www.youtube.com0watch1v2(7oa8$fs6
.eps) 3$" with 3 sec holds.
7ets) 3
.est) 86$126 seconds
*) ;reestanding C7 on handles
/ideo) https)00www.youtube.com0watch1v2lvAD@v'mD@H
+imes) 36$! seconds
7ets) 3$
.est) 86$126 seconds
A) 9$sit to bend arm stand but now you hold the bend arm for time
/ideo) https)00www.youtube.com0watch1v2pen&IaeCvB
+ime) 1!$36 sec
7ets) 3
.est) 86$126 seconds
*ay 2)
A) ;reestanding C7
/ideo) http)00www.youtube.com0watch1v2G8GiyWHCoD
+ime) !$"6 seconds
7ets) $!
.est) 86$126 seconds
() ;reestanding C7JG attempt on handles
/ideo) https)00www.youtube.com0watch1v2dss8;I<B@3g
.eps) 3$"
7ets) $!
.est) 86$126 seconds
4) (end arm press to hs
/ideo) http)00www.youtube.com0watch1v2bva#<E2jD+
.eps) 3$" with
7ets) 3$
.est) 86$126 seconds
*) ;reestanding C7 on handles
/ideo) https)00www.youtube.com0watch1v2lvAD@v'mD@H
+imes) 36$! seconds
7ets) 3$
.est) 86$126 seconds
A) wall walks , keep arms straight-
/ideo) https)00www.youtube.com0watch1v2!sWFibv*>bg
.eps) 3$! times up and down
7ets) 3
.est) 86$126 seconds
*ay 3)
A) ;reestanding C7
/ideo) http)00www.youtube.com0watch1v2G8GiyWHCoD
+ime) !$"6 seconds
7ets) $!
.est) 86$126 seconds
() ;reestanding C7JG attempt on ground
/ideo) https)00www.youtube.com0watch1v2>Dcrr'(m8H
.eps) 3$"
7ets) $!
.est) 86$126 seconds
4) Candstand push$ups with belly facining the wall with 3 sec holds
/ideo) http)00www.youtube.com0watch1v2(7oa8$fs6
.eps) 3$" with 3 sec holds.
7ets) 3
.est) 86$126 seconds
*) ;reestanding C7 on handles
/ideo) https)00www.youtube.com0watch1v2lvAD@v'mD@H
+imes) 36$! seconds
7ets) 3$
.est) 86$126 seconds
A) 9$sit to bend arm stand but now you hold the bend arm for time
/ideo) https)00www.youtube.com0watch1v2pen&IaeCvB
+ime) 1!$36 sec
7ets) 3
.est) 86$126 seconds
7tart with *ay 1, .emember only do this routine 3 days per week.
Phase 4 : !-" months. Freestanding handstand push-ups and beyond
A) (and .outine
/ideo) http)00www.youtube.com0watch1v2*t34%/5#3c
.eps) 16 reps each e&ersice
7ets) 2
.est) 86$126 seconds
() Wrist preperation
/ideo) http)00www.youtube.com0watch1v2#gf94/:W;r<
.eps)
7ets) 2
.est) 86$126 seconds
4) 7capula routine
/ideo) http)00www.youtube.com0watch1v2(13'=7>846?feature2youtu.be
.eps)
7ets) 2
.est) 86$126 seconds
*) lowerback routine
/ideo) http)00www.youtube.com0watch1v2luy=@r7po1c
.eps) total !6
sets) 2
.est: #0-120 se$onds
A) 7houlder opener
/ideo) http)00www.youtube.com0watch1v2nl<>*8s!y7B
+ime) 26$36 sec
7ets ) 3
.est) 86$126 seconds
*ay 1)
A) ;reestanding C7
/ideo) http)00www.youtube.com0watch1v2G8GiyWHCoD
+ime) !$"6 seconds
7ets) $!
.est) 86$126 seconds
() ;reestanding C7JG on ground
/ideo) https)00www.youtube.com0watch1v2>Dcrr'(m8H
.eps) 3$"
7ets) 3
.est) 86$126 seconds
4) ;reestanding C7JG on handles
/ideo) https)00www.youtube.com0watch1v2dss8;I<B@3g
.eps) 3$"
7ets) 3
.est) 86$126 seconds
*) 86 degree push$up negatives on handles
/ideo) http)00youtu.be0"7ntj4&p&%H
.eps) 2$!
7ets) 3
.est) 86$126 seconds
A) C7JG negative on handles as slow as possible
/ideo) http)00youtu.be0tW$#9=Herc
.eps) 16$1! sec & 3 reps
7ets) 3
.est) 86$126 seconds
*ay 2)
A) ;reestanding C7
/ideo) http)00www.youtube.com0watch1v2G8GiyWHCoD
+ime) !$"6 seconds
7ets) $!
.est) 86$126 seconds
() ;reestanding C7JG on handles
/ideo) https)00www.youtube.com0watch1v2dss8;I<B@3g
.eps) 3$"
7ets) 3$
.est) 86$126 seconds
4) 7traddle press with wall
/ideo) http)00youtu.be0ED%+4;4+G4%
.eps) 3$"
7ets) 3
.est) 86$126 seconds
*) ;reestanding C7 on handles
/ideo) http)00www.youtube.com0watch1v2lvAD@v'mD@H
+imes) 36$! seconds
7ets) 3$
.est) 86$126 seconds
A) bend arm planche hold on handles
/ideo) http)00youtu.be0Aan5+fwbErc
.eps) 3 reps of !$16 seconds
7ets) 3$
.est) 86$126 seconds
*ay 3)
A) ;reestanding C7
/ideo) http)00www.youtube.com0watch1v2G8GiyWHCoD
+ime) !$"6 seconds
7ets) $!
.est) 86$126 seconds
() ;reestanding C7JG on ground
/ideo) https)00www.youtube.com0watch1v2>Dcrr'(m8H
.eps) 3$"
7ets) 3
.est) 86$126 seconds
4) Candstand push$ups on handles with 3 sec hold on top and down.
/ideo) http)00www.youtube.com0watch1v2(7oa8$fs6
.eps) 3$" with 3 sec holds.
7ets) 3
.est) 86$126 seconds
*) ;reestanding C7 on handles
/ideo) http)00www.youtube.com0watch1v2lvAD@v'mD@H
+imes) 36$! seconds
7ets) 3$
.est) 86$126 seconds
A) C7JG negative on handles as slow as possible
/ideo) http)00youtu.be0tW$#9=Herc
.eps) 16$1! sec & 3 reps
7ets) 3
.est) 86$126 seconds
7tart with *ay 1, .emember only do this routine 3 days per week.
Phase 4 : "-10 months. Freestanding handstand push-ups and beyond
Preperation,warm-up and allignment work before each day, this is a must never forget it :
A) (and .outine
/ideo) http)00www.youtube.com0watch1v2*t34%/5#3c
.eps) 16 reps each e&ersice
7ets) 2
.est) 86$126 seconds
() Wrist preperation
/ideo) http)00www.youtube.com0watch1v2#gf94/:W;r<
.eps)
7ets) 2
.est) 86$126 seconds
4) 7capula routine
/ideo) http)00www.youtube.com0watch1v2(13'=7>846?feature2youtu.be
.eps)
7ets) 2
.est) 86$126 seconds
*) lowerback routine
/ideo) http)00www.youtube.com0watch1v2luy=@r7po1c
.eps) total !6
sets) 2
.est) 86$126 seconds
A) 7houlder opener
/ideo) http)00www.youtube.com0watch1v2nl<>*8s!y7B
+ime) 26$36 sec
7ets ) 3
.est) 86$126 seconds
*ay 1)
A) ;reestanding C7
/ideo) http)00www.youtube.com0watch1v2G8GiyWHCoD
+ime) !$"6 seconds
7ets) $!
.est) 86$126 seconds
() ;reestanding C7JG on ground
/ideo) https)00www.youtube.com0watch1v2>Dcrr'(m8H
.eps) 3$"
7ets) 2
.est) 86$126 seconds
4) ;reestanding C7JG on handles
/ideo) https)00www.youtube.com0watch1v2m%JFn6&@EpA
.eps) 3$"
7ets) 3
.est) 86$126 seconds
*) 86 degree push$ups on handles
/ideo) http)00www.youtube.com0watch1v26veH3*'@ydA
.eps) 2$!
7ets) 3$
.est) 86$126 seconds
A) C7 press with the wall
/ideo) https)00www.youtube.com0watch1v2kD3va/Wy7bo
.eps) 3$"
7ets) 3$
.est) 86$126 seconds
*ay 2)
A) ;reestanding C7 on handles
/ideo) https)00www.youtube.com0watch1v2lvAD@v'mD@H
+ime) !$"6 seconds
7ets) $!
.est) 86$126 seconds
() ;reestanding C7JG on handles
/ideo) https)00www.youtube.com0watch1v2dss8;I<B@3g
.eps) 3$"
7ets) 3$
.est) 86$126 seconds
4) 86 degree push ups on handles
/ideo) http)00www.youtube.com0watch1v26veH3*'@ydA
.eps) 3$"
7ets) 3
.est) 86$126 seconds
*) ;reestanding C7 on handles
/ideo) https)00www.youtube.com0watch1v2lvAD@v'mD@H
+imes) !$"6 seconds
7ets) 3$
.est) 86$126 seconds
A) ma& C7JG on ground
/ideo)https)00www.youtube.com0watch1v2>Dcrr'(m8H
.eps) <AD
7ets) 2
.est) 86$126 seconds
*ay 3)
A) ;reestanding C7
/ideo) http)00www.youtube.com0watch1v2G8GiyWHCoD
+ime) !$"6 seconds
7ets) $!
.est) 86$126 seconds
() 86 degree push ups on handles
/ideo) http)00www.youtube.com0watch1v26veH3*'@ydA
.eps) 2$!
7ets) 3
.est) 86$126 seconds
4) Candstand push$ups on handles with 3 sec hold on top and down.
/ideo) https)00www.youtube.com0watch1v2m%JFn6&@EpA end
.eps) 3$" with 3 sec holds.
7ets) 3
.est) 86$126 seconds
*) ;reestanding C7 on handles
/ideo) https)00www.youtube.com0watch1v2lvAD@v'mD@H
+imes) 36$! seconds
7ets) 3$
.est) 86$126 seconds
A) C7JG negative on handles as slow as possible
/ideo) http)00youtu.be0tW$#9=Herc
.eps) 16$1! sec & 3 reps
7ets) 3
.est) 86$126 seconds
+hank you for buying this program, with dedication the freestanding handstand push$up and 86
degree push up is yours, easy.
9ittle(east<.