Last month, we shared our guide to dipping your toe(s) into calisthenics — a method of training known for incredible feats of strength using no weights, including muscle-ups, handstands, front-levers and human flags — by starting our ‘Press Series’ with an introduction to handstand push-ups (HSPU) from Third Space Elite Personal Trainer Stu Slater.
If you’ve been following along, welcome to the second stage of the Press Series. Here, with Slater’s help, you’ll be working on moving your shoulders towards and into an overhead position (OHP) for the HSPU. “We’ll also experience our first inversion — being upside down — which is something that can seem a bit disconcerting at first,” explains Slater. “In this session, strength demands are ramped up through unassisted progressions and heavy angle demands on shoulders, triceps and chest.”
“We’ll finish on some core that aims to both strengthen the midsection as well as balance training via shoulder extensions and scapula retraction-focused exercises. For good measure, we’ve thrown in some more increasingly dynamic scapula work via animal flows.”
WARM UP & PRIMER
Some movements we have already visited in Part 1.
PAILs RAILs – 3 reps of 10 seconds x 2-3 sets
Angry Cat Happy Cat – 10 reps x 2-3 sets
Dead Bugs – 10 reps x 2-3 sets
Hollow Hold – 8-10 reps x 2-3- sets
1) Lie on your back with your arms extended overhead.
2) Contract your abs, keeping your arms and legs held straight with hands and toes pointed.
3) Hold and when ready slowly lower.
Plank Reach – 8-10 reps x 2-3 sets
1) Start in a high plank position forming a straight line from head to toe and your shoulders stacked directly above your wrists.
2) Brace your core and push the floor away from you.
3) Slowly raise your right arm and left leg to full extension.
4) Pause momentarily and return to your starting position, then repeat on the other side for the designated number of sets and reps.
Side Plank With Rotation – 10 reps x 2 sets
1) Start in a high plank position forming a straight line from head to toe and your shoulders stacked directly above your wrists.
2) Brace your core and rotate onto your side. You can stack both feet on top of each other or put one in front of the other.
3) Hold this position and rotate your top arm underneath you, twisting your torso to do so.
4) Return to your starting position and repeat for the designated number of sets and reps or time period. Then swap sides.
MAIN WORKOUT
Headstand – 2-3 reps x 3-4 sets. 2-3 mins rest between each set
1) Interlock your fingers. Create a triangle with your elbows as the sides and hands as the top on the mat.
2) Lift your hips up and forward, forming an upside down V.
3) Adjust yourself so your hands are resting on the back of your head. Keep your elbows still and stable.
4) Slowly walk your feet towards your face. Begin to lift your feet as your weight shifts onto your elbows.
5) If you are new to the movement, start by keeping your knees bent in the air. Brace your core and focus on your balance. As you continue to get more confident, straighten your legs and point your toes.
Safety Note: Use a cushion or soft surface as added support.
Dips – 4-6 reps x 3-4 sets. 2-3 mins rest between each set
1) Grab the parallel bars and jump up so that your arms are straight. Try to keep your shoulders away from your ears throughout the movement and avoid the temptation to shrug your shoulders.
2) Lower your body by bending your arms while leaning slightly forward.
3) Dip down until your shoulders are level with your elbows not below.
4) Lift your body up by straightening your arms.
Press Up – 8-10 reps x 2-4 sets. 1-2 mins rest between each set
1) Get into a high plank position with your arms straight and your hands directly below your shoulders. Your body should form a straight line from your head to your heels.
2) Lower your body until your chest nearly touches the floor, pause at the bottom, and then push yourself back to the stating position, and repeat.
Slider Pike – 8-10 reps x 3-4 sets
1) Start in a high plank position forming a straight line from head to toe, your shoulders stacked directly above your wrists and a slider under each foot.
2) Brace your core and push the floor away from you.
3) By contracting your abdominals, drag your feet towards your hands, sending your hips high.
4) Return to your starting position and repeat for the designated number of sets and reps.
CORE
Gator Push ups – 8-10 reps x 3-4 sets. 2-3mins rest between sets
1) Start in a high plank position. Shoulders over the wrists, fingers spread out gripping the floor, hips tucked in.
2) As you lower yourself down, bring your right knee to your right elbow.
3) As you come up, return to the high plank position.
4) This exercise can be done whilst walking forward along the floor by alternating sides.
V Sit Up – 8-10 reps x 3-4 sets
1) Start on your back with your legs straight and your hands at your sides.
2) Raise both legs slightly so they are hovering just off the floor.
3) Now raise both your legs and your chest at the same time using both to balance and bring yourself up into a V position. Keep your arms out in front of you to counter balance.
4) Lower both your legs and chest back to their starting position, controlling the movement. Repeat for the designated number of sets and reps.
Swiss Ball Hamstring Curl – 10-12 reps x 2-4 sets
1) Start by laying down on your back with your legs extended and place your feet on top of a Swiss ball.
2) Raise your bum off the ground by contracting your glutes, ensuring your weight is in both your feet and shoulders.
3) Bring the ball towards your bum by flexing at your knees and contracting your hamstrings, trying to keep your torso rigid and maintain a full glute contraction throughout the movement.
4) Return to the starting position by lengthening the hamstrings and repeat for designated number of sets and reps.
Crab Reach & Under Switch – 6-8 reps x 2-4 sets. 1-2 mins rest between sets
1) Start, seated with your hands on the floor behind you and your shoulders stacked above your wrists. Legs bent, feet flat, butt off the floor. This is your crab position.
2) Take one arm off the floor and place it in front of your chest.
3) Drive your hips up and reach overhead with your free arm as far as you can.
4) Come back to your crab position and rotate inward to a bear position by putting your free hand on the floor.
5) Flow through the movement to come into a crab position on the other side and repeat.
