Workout - January 2026
#5
Beginning with the new year, i restructured my workout plan.
A few interesting months in term of health issues and end-of-the-year party time lie behind me, which had an impact on workout frequency and now mirrors in reduced repetition count.
Nonetheless, I'm finally able to do one bent-arm press to handstand.
Yaaay! Be sure to come down "close enough", i.e., head comes down near your hands.Therefore, this exercise is now incorporated in my workout plan. I'm still following the goal of achieving a full rom handstand push up.
The plan is adjusted in the following ways:
- Warm-up routine documented
- Improve shoulder strength via the full rom with elevated pike push ups
- Changed training intervals to alternating workout/rest days
Warm-up
| Sets | Exercise | Range |
|---|---|---|
| 2 | Bear Walk | A - 15m |
| Lizzard Walk | B - 15m | |
| 1 | Handstand | C - 3 |
| 1 | Half-range HSPUs | D - 3 |
Workout Plan
The following workout assumes alternating workout and rest days. The goal is to reach the amount of repetitions denoted in the corresponding column.
Note to myself: Another helpful progression may be the "frogstand to handstand" or "pseudo planche push up".| Day | Sets | Exercise | Repetitions | |
|---|---|---|---|---|
| 1 | 3 | Towel pull ups | A - 15 | |
| Toes to bar | B - 15 | |||
| Bent-arm press to handstand | C - 5 | |||
| 2 | Pause | |||
| 3 | 3 | Handstand | A - 5 | |
| Pull up | B - 20 | |||
| Elevated pike push up | C - 7 | |||
| 3 | Pause | |||
Rest Days
On rest days, i try to do some light cardio workout, mostly walking or jogging a couple of miles.
Workout Log
