Range of Motion’s Exercise Improvement Programs have been developed to assist in improving the ability to complete the movements that people most commonly struggle with. They are designed to be cycled through over time, with each session running for only five minutes. This allows them to be completed in addition to (not instead of) your regular programming.
- Session 1: TEST: Max unbroken strict handstand push-ups.
- Session 2: Max strict HSPU in five minutes. If you expect more than 30, use a deficit that shouldn’t allow more than 30 reps. If you expect less than ten, use a band.
- Session 3: Max unbroken strict HSPU (60s cap). Rest 60s. Three rounds. If required, use a band that will give you 5-10 per minute.
- Session 4: One HSPU every 15 seconds for five minutes. Use a band/deficit if required to make challenging.
- Session 5: Every minute for five rounds complete five strict handstand push-ups. Use a band/deficit to make challenging.
- Session 6: In five minutes, progress as far through an unbroken strict HSPU ladder as possible. That is, one strict HSPU, two unbroken, three unbroken etc. If you don’t think you will get past five, use band assistance. Use a deficit if desired.
