Program
Now that you've adapted to the amount of strength work that is required, we can start something new. In Phase 4 we introduce a dedicated workout day to develop a great handstand. That means your strength training days become a tiny bit shorter, but the other days of your week become a lot busier.
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Rest at least 60 seconds between sets. You can rest up to 2.5 minutes here without drawbacks except taking more time overall.
Wrist Flexibility Stretch · Yuri Band Mobility Routine · Rear Delt Band Pull-apart · Trap · Cuban Rotation · Pec Stretch · Lat Stretch · Butchers Block · Ab Rollout · Pallof Press · Hyperextension (Back Extension, 45° Hyper) · Ab Rollout · Pallof Press · Hyperextension (Back Extension, 45° Hyper) · Ab Rollout · Pallof Press · Hyperextension (Back Extension, 45° Hyper) · Calf Stretch · Hamstring Stretch (Supine) · Leg Lift (Front Scale) · Kneeling Hip Flexor Stretch
Low rep days for increased focus on strength Pull-ups: 40 lbs vest OHP: 35 lb DBs