Your Customized

HSPU workout

Your Customized

HSPU workout

Specific Warm up & Prehab

Forehead to W
8x | 1 set
Back Extensions
8x | 1 set
Elbow Lifts
8x | 1 set
Open Close Hands
10x | 1 set
Wrist Warm Up
as needed

Handstand Training

HSPU Conditioning

Post Workout Stretches

Static Biceps Shoulder Stretch
30sec each side | 1 set
Biceps Shoulder Stretch with Vertical Movements
8x each arm | 1 set
Active Sphinx
8x | 1 set
Half Split
30sec each side | 1 set
Half Split Side Bends
30sec each side | 1 set
Reverse Wrist Stretch
20sec each hand | 2 sets


The handstand push up is one of my favorite moves for a good reason. It is an incredible tool to build raw power and strength, you can use it for bodyweight bodybuilding purposes to get bigger and it requires a minimum amount of hand balancing technique.

This program is exactly that. Every workout consists of an injury prevention warm up, followed by light technical handstand training and specific strength drills before finishing with some more broad upper body work to build all surrounding muscles for support.


Looking at the Handstand Push Up in full might be rather overwhelming at first but if broken down into goals and milestones every training turns into a small success story and you stay motivated for the long run.
Through years of research, trial and error I have been able to collect and hand select the best progressions there are for you to minimize the chances for plateaus and frustration.


If you work hard you have to recover harder. In order to assure that you can continue to train without having to take extra days off and without getting more sore than needed every workout starts with injury prevention routines as warm up.


Handstand Push Up work does not have to take up hours every single day of your life. A couple well chosen exercises 2-3 times a week can already do the trick making this program perfect to do at the end of your regular handstand training or yoga session.
At the same time you can fully indulge and do additional isolation work turning this program in a complete upper body push program.


With lifetime access you will be able to revisit the routines and protocoles when ever you please. Like this you get the chance to keep improving, keep learning and keep pushing far beyond the first couple weeks and month.

WordPress Lightbox

Rotate your thumbs up during the W part. Make sure that your elbows are 90 degrees bent and in line with the shoulders. Do not lift the entire upper body. Only lift the elbows and hands.

Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate the arm, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor. Open your legs slightly for this exercise.

Keep your forehead on the floor and interlock your fingers behind your head.

Make fists with your hands for warm up. Open your hands fully stretching the wide between each rep.

Stretch your wrists on the floor in all possible directions.

Keep your elbow locked and the entire palm of the hand connected with the wall. Your fingers are pointing towards your back. Isolate the stretch to feel it in your biceps and clavicle area.

Stretch a greater area with gentle up and down movements. Find the right position that stretches you and feels good.

Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!

Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary

Hips and shoulders stay parallel. Posterior pelvic tilt. Reach up tall towards the ceiling and keep this length while bending towards the side!

Gently stretche the wrist back into the opposite direction that you just worked on.