EXTREME BODYWEIGHT BUNDLE HANDSTAND PUSH UP Training Manual

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:::::: EXTREME BODYWEIGHT BUNDLE HANDSTAND PUSH UP Training Manual By

2 :::1::: This is the training manual you will be following to get your Handstand Push Up or HSPU. It will cover the technique, show you progression steps, specific exercises, and provide a simple schedule for you to follow. This will ensure you get this move down as fast as possible without injury and without confusion. I encourage you to check out the two videos that came with this program before you get started. These videos go into greater detail over the technique, progressions, and exercises. The information and schedule you will follow in this course is based off of years of research in fitness and training under professional cirque instructors, soccer coaches, and Hollywood stunt men. My brother and I were very fortunate to have a wide range of amazing guides and coaches throughout our life and training. These are the training methods I personally learned through my experiences with Jason Chu (Cirque Du Soliel performer, Hollywood stuntman, member of the Blue 8 group, and Olympic level gymnast and instructor). The Handstand Push Up is a move that takes time and dedication to master, so make sure you stay consistent with your training. Some may see amazing gains in just a few weeks, however, for most it will take weeks or months to see dramatic changes and years to reach mastery. You will want to have mastered your wall handstand and freestanding handstand first before progressing to the Handstand Push Up. Also, ALWAYS consult a physician before you start any new workout regime. You always want to make sure you are in good health. Sometimes people can suffer from severe injuries that could have easily been avoided if they would have had a physical or checked with their doctor first! Train safe, Thomas

3 :::2::: SECTION 1: TECHNIQUE AND PROGRESSIONS

Arms shoulder width a part or wider We will want our arms shoulder width apart or wider during the HSPU.

4 :::3::: HSPU Technique 1. Fingers faced forward and spread a part - Having the fingers spread and facing forward will give us extra support and proper alignment with the wrist joints. 2. Arms shoulder width a part or wider We will want our arms shoulder width apart or wider during the HSPU. The width of the arms does not have to be as strict as the handstand due to the constant muscle strength being used throughout the entire movement. It will likely be more difficult to perform the HSPU with the arms shoulder width apart opposed to wider than shoulder width. The narrower we have our hands, the further distance we will have to cover and the balance during the pushup will be more difficult as well.

:::4::: 3. Keep elbows tucked in during HSPU Keep the elbows tucked in throughout the entire pushup. We do not want to have the elbows bend out to the sides. 4.

This will allow the joints to be aligned and have the shoulders and triceps perform most of the work. 5.

5 :::4::: 3. Keep elbows tucked in during HSPU Keep the elbows tucked in throughout the entire pushup. We do not want to have the elbows bend out to the sides. 4. Lower down by bringing shoulders diagonally past fingertips To lower down and maintain good form with our muscles and joints. We will lower the shoulders in a diagonal direction past our fingertips. This will allow the joints to be aligned and have the shoulders and triceps perform most of the work. 5. Core tight, butt tight, and no arch in lower back To maintain a straight rigid body position, keep the core and butt tight. We do not want to arch the lower back. This will make our body easier to control during the push up. 6. Legs straight and closed together This will ensure we stack the ankle, knee, and hip joints on top of each other..

6 :::5::: HSPU Progression Steps These are the gradual progression steps we will be following to develop the strength, technique, and balance for the handstand. We will start from level 0 freestanding Handstand Push Up. Keep in mind these progressions are not written in stone. I recommend following these progressions but I believe that many of us learn in different ways and some techniques will resonate better than others. You can feel free to skip some of these progressions if they don't click for you or you find some of the others work best. The key is to develop the strength, coordination, and confidence with the balance. For example, you may find the that the #1. Wall HSPU Lower Range of Motion and #3. Wall HSPU Foot Assisted progressions work very well and are giving you the most gains. Feel free to focus just on these two progressions. Same goes with the freestanding HSPU. Some people find the HSPU from frog stance harder to develop their HSPU than utlizing the HSPU Lower Range of Motion. If this is the case, feel free to train primarily the HSPU Lower Range of Motion to develop your full HSPU. For more detail on the technique or demonstration of the progressions steps, refer back to your technique and progressions video.

:::6::: #1. Wall HSPU Lower Range of Motion (10 push ups) Place an object (stack of pillows, folded yoga mat, stack of books,etc) below your head. Get into a nice handstand position against the wall.

7 :::6::: #1. Wall HSPU Lower Range of Motion (10 push ups) Place an object (stack of pillows, folded yoga mat, stack of books,etc) below your head. Get into a nice handstand position against the wall. Lower down slowly until your head touches the object. Then push up. Start off with a small range of motion and gradually increase. A stack of books can work very well for this progression because as our strength increases we can remove a book to gradually add more and more range of motion. (Goal for this progression is to perform 10 HSPU's with good form.) #2. Wall HSPU - Negatives (10 negatives) Get into a handstand position against the wall. Lower down controlled and slow until your head reaches the ground. Then lower the legs down to the ground and kick back up into our handstand against the wall and repeat. We will only be performing the negative or lowering motion. Make sure to have something soft on the ground - yoga mat, carpet, grass, etc to protect your head. (Goal for this progression is to perform 8-12 negatives with good form.)

Lower down and pushup while using the foot against the wall to assist balance and strength. (Goal for this progression is to perform 10 assisted HSPU's.) #4.

8 :::7::: #3. Wall HSPU Foot Assisted (10 push ups) Get into a handstand position against the wall. Bend one leg at the knee to place the foot against the wall. Once the foot is placed on the wall, straighten the other leg off the wall as you would for a handstand. Lower down and pushup while using the foot against the wall to assist balance and strength. (Goal for this progression is to perform 10 assisted HSPU's.) #4. Wall HSPU Kipping (10 push ups) Get into a handstand against the wall and make sure our butt can rest against the wall. Lower down slowly and tuck the legs toward the chest. As we begin to push up, kick the legs up and back against the wall. This kick will assist our pushup. (Goal for this progression is to perform 10 kipping HSPU's)

Lift hips and legs up in the air. Then kick or kip legs up into a handstand position while pushing up with the arms.

Freestanding HSPU Tucked Stand Press (3 presses) Very similar to the frog stand press except we will be holding our legs in between our arms instead

9 :::8::: #5. Freestanding HSPU Frog Stand Press (3 presses) Get into a frog stand (inside of the knees resting on the triceps), lean forward to engage shoulders. Lift hips and legs up in the air. Then kick or kip legs up into a handstand position while pushing up with the arms. This will be similar to the kipping HSPU's against the wall. (Goal for this progression is to perform 3 Frogstand Presses in a row) #6. Freestanding HSPU Tucked Stand Press (3 presses) Very similar to the frog stand press except we will be holding our legs in between our arms instead of resting them on the triceps. This will take much more core and shoulder strength. Lift hips and legs up in the air. Then kick or kip legs up into a handstand position while pushing up with the arms. This will be similar to the kipping HSPU's against the wall. (Goal for this progression is to perform 3 Tucked Stand Presses in a row)

:::9::: #7. Freestanding HSPU Lower Range of Motion (5 HSPUs) Set up in the handstand. Perform the push up motion but only travel a small distance (¼ or ½ the full range pushup).

10 :::9::: #7. Freestanding HSPU Lower Range of Motion (5 HSPUs) Set up in the handstand. Perform the push up motion but only travel a small distance (¼ or ½ the full range pushup). Try to maintain balance the entire time, keeping good form. As balance and strength improves try to lower further and further into the HSPU. (Goal for this progression is to perform up to 5 Lower Range of Motion HSPUs) #8. Freestanding HSPU (10 HSPUs) Very Now it's time to train the full HSPU. Set up in the handstand and lower all the way down slow and controlled until the arms reach a 90 degree bend or forehead is close to the ground. Slowly push up while maintaining balance and repeat. Remember to focus on the technique the entire time. (Goal for this progression is 10 HSPU or however many you want to master in a row)

11 :::10::: SECTION 2: TRAINING SCHEDULE

12 :::11::: We are going to train the progressions and exercises with 3 workouts a week. We will repeat these workouts each week. Every 4 th week we are going to take off to allow our bodies to get adequate rest and prepare to level up in our training. Some of the exercises given will focus on different types of muscle contractions. This will help the muscles grow faster and increase the efficiency of our nervous system which is key for recruiting muscle fibers for increasing strength and performing the move. Most of these workouts will focus on core, upper-body strength, and balance. The reps given in the schedule are a guide and a good goal to aim for. When starting out you may not be able to perform all the reps. That's fine, stop the exercise and move to the rest period when ever your form starts to get sloppy. With these exercises it's important that you always listen to your body. Train hard but don't over do it. The goal is to push the body and muscles so they rebuild stronger, we don't want to push them to the point of injury. It won't take much to see gradual improvement. It's all about staying consistent. Refer to the exercise video to see visual demonstrations and a detailed breakdown of each exercise.

13 Workout Day #1 Warm up 5-15 mins. (refer to video example) :::12::: Workout -3 sets of your Progression step you are on. If you master the goal for the progression you are on move to the next progression on the next set. (2 min rest between each set.) -3 sets of Tiger Push-Ups. (25 reps for each set. 1 min rest between each set.) -3 sets of Superman Raises. (30 reps for each set. 1 min rest between each set.) -3 sets of Donkey Kicks (15 reps for each set. 1 min rest between each set.) -3 sets of Pull-Ups or modified Pull-Ups. (15 reps for each set. 1 min rest between each set) -3 sets of your progression down a level. (1 min rest between each set) Cool Down/Stretch 5-15 mins. (refer to video example) For the progressions in this workout you are going to perform the progression step that you are currently at and feel comfortable with. You will want to go down a progression or maybe 2 for the final progression exercise due to your muscles being tired. Refer to the exercise video to see visual demonstrations and a detailed breakdown of each exercise.

14 Workout Day #2 Warm Up 5-15 mins (refer to video example) :::13::: Workout -2 sets of your Progression step you are on. If you master the goal for the progression you are on move to the next progression on the next set. (2 min rest between each set.) -2 sets of Isometric HSPU (against wall). (hold each static position for 5-10 seconds for each set. 1 min rest between each set.) -2 sets of Tucked Handstands. (15 reps for each set. 1 min rest between each set.) -3 sets of Superman Raises. (30 reps for each set. 1 min rest between each set.) -2 sets of Isometric HSPU (against wall). (hold each static position for 5-10 seconds for each set. 1 min rest between each set.) -3 sets of Pull-Ups or modified Pull-Ups. (15 reps for each set. 1 min rest between each set) -2 sets of your progression down a level. (2 min rest between each set) each set) Cool Down/Stretch 5-15 mins. (refer to video example) For the progressions in this workout you are going to perform the progression step that you are currently at and feel comfortable with. You will want to go down a progression or maybe 2 for the final progression exercise due to your muscles being tired. Refer to the exercise video to see visual demonstrations and a detailed breakdown of each exercise.

15 Workout Day #3 Warm Up 5-15 mins (refer to video example) :::14::: Workout -1 set of progression you are on. -2 sets of progression. (1 min rest between each set.) -3 sets of down a level progression. (1 min rest between each set.) -3 sets of down 2 levels progression. (1 min rest between each set.) -1 set of progression. Cool Down/Stretch 5-15 mins. (refer to video example) For the progressions in this workout you are going to perform the progression step that you are currently at and feel comfortable with. You will want to go down a progression or maybe 2 for the final progression exercise due to your muscles being tired. Refer to the exercise video to see visual demonstrations and a detailed breakdown of each exercise.

16 :::15::: Schedule Guidelines 1.Rest muscles used a full day in between each workout. Example: [Mon.=workout], [Tues.=rest], [Wed.=workout], [Thur.=rest], [Fri.=workout]. [Sat.=rest], [Sun.=rest] 2.Follow this schedule each week till you reach your goals. 3.Take off every 4 th week. 4.For every 3 months on take 1 month off or go light (1 session every 1-2 weeks). 5.If you go a month without progress, switch the workout days out. Meaning switch workout day 2 with workout day 3 in the week. This will help keep the body guessing and lead to more gains once the body has adapted to the schedule.

17 :::16::: If you enjoyed this program, please shoot me an anytime letting me know how the program has helped you. Also feel free to send over any photos or videos of you mastering your move! My brother and I love hearing or seeing the awesome results you have gained! If there is anything you think could make the program better, let me know! I'm always trying to improve the course and get good feed back. Contact: thomas@learnmoreparkour.com Also, if you liked this course, you may also be interested in our other programs. You can check them out below. Get Your Back Flip Now - Crash Course Into Parkour - In Home Parkour Fitness - And be sure to subscribe and follow us to get free tutorials over parkour and fitness and see what we are up to! Tapp Brothers YouTube Channel: Tapp Brothers Facebook Page: Follow us on Twitter: Train safe and have fun! -Thomas Tapp

Exercise for Health Aging

Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different