STRICT HANDSTAND PUSH UP FOUNDATIONS

This 10 week program is designed to help you build the base strength, stability, and positioning needed to perform efficient, safe, and strong strict handstand push ups.

Whether you’re working toward your first strict rep or improving bottoming out at end range, this program focuses on developing strength where it counts, doubling down on end range positions where most athletes break down.

Expect plenty of pressing strength work, shoulder stability drills, and positional holds to reinforce safe and effective movement. You’ll also learn how to build tension and maintain proper body shapes throughout the full range of motion.

This program is adaptable, reps and difficulty can easily be adjusted to suit your current level while still progressing you week by week.

What to Expect

✅ 10 week progressive strength and skills cycle
✅ 3 sessions per week
✅ Focus on end-range strength, body positioning, and control
✅ Emphasis on shoulder stability and safety
✅ Adjustable loading and reps to suit your level
✅ Movement demo videos and written movement descriptions

Recommended Prerequisites

✔️ 20-second wall-supported handstand hold
✔️ 8 chest-to-floor push-ups

Equipment Needed

• Wall space
• Box or bench
• Range of dumbbell or kettlebell
• Plates or parallettes for deficit work
• Optional yoga blocks or sliders for mobility drills

*Note – One- off payment – no ongoing fees