(703) 266-0118 donnys@thenzone.com

Handstand Hold/Push-ups

Handstand Shoulder Touches 4×10 each side
*Touch opposite Shoulder with your hand. If you cannot touch shoulders, scale to lifting hands or just shifting weight between hands. Keep core tight entire time.

Handstand Hold (wall facing) 3x Max (:05 from failure)
*Perform Wall Walk and Hold HS as long as possible, coming down approx. 5 seconds from failure. Hold hollow body position.

Handstand Push-ups 4×5 (:03 decent)
*Use Abmats as needed

Pull-ups/Chin-ups

Strict Chin-ups 4×8
*Add weight or use band if needed

False Grip Ring Rows 4×8 (:04 decent)

Incline Forward Raises 3×12