A1: Back to wall HSPU (Dirty version)
4 x 5-7r
First off this will be a little ugly but just get the reps done. When the reps feel doable try to clean it up by reducing the arching of the body.
A2: Supine Quad Work
2 x 60-90s of work (each side)
Just do one side at a time (i.e 5 HSPUS then 90s on the Right, 5 HSPU then 90s on the Left)
B1: Bulgarian Dips
3 x 8 reps
Back to 8r but now with a twist!
B2: Single Leg Cross Body Reaches
3 x 10r + 10s lift (each side)
Reach down the outside of the leg - on each reach hold for 3s. On the last reach hold for 10s!
C1: Handstand Walk Prep
3 x 45-60s
This is about loading up the traps as much as possible - push super tall in the shoulders. Don’t worry about the balance just yet - we go strength first then balance!
C2: Jefferson Push Downs
3 x (3x10s)
Using a weight of up to 10kg try to push it as low as possible. Squeeze quads to keep the knees locked out. Each set has three lots of 10s pushing down.
D1: Deficit Push-Ups
3 x 15-20r or 60s
Adding some high rep horizontal pushing for you
D2: Advanced Long lunges
3 x 10r + 10s
Similar to before, but now a bit more extreme.
E1: Front Split Isometrics
3 x 30s passive, 30s pushing down, 30s pulling deeper Set-up like you did for the slides. Slide out to a comfortable stretch. Level 3: 30s passive + 30s pushing down + 30s pulling down into the stretch