HSPU Mini Course Monday workout

This was the first workout in the handstand push up mini course. By working towards the Handstand Push Up, we work on our overhead pressing strength. I hope there will be some carryover to overhead pressing with kettlebells.

The Prep session is actually different compared to the Planche mini course. It make sense because you would prepare your body in certain ways for planche-focused activities, and prepare a different way - eg. more mobilization of the hamstrings - for pike push ups and other HSPU related work. I added a 30-sec. reverse plank hold, just to keep up the practice and continue working on shoulder extension.

Practice A was typical for me. In headstand position, I managed to shift enough weight to my hands to be able to move my head a tiny bit.

Play session was 6 pike push up singles. I didn't want to aggravate my shoulders to I was conservative with how much load I put on them. I focused more on just getting re-acquainted with the movement. I managed to touch my forehead to the floor a couple of inches in front of my hands.

I finished the workout with a chest expander workout. The plan is to do 3 chest expander workouts a week, in hopes of improving shoulder stability for all pressing movements, not just overhead pressing. The workout also incorporates tricep and bicep exercises. I don't have high hopes for building strength and size for the triceps and biceps with this workout but I enjoy the movements. This was the workout:

Overhand Vertical Pullapart - 1 set - 4 springs

Overhand Vertical Pullapart - backoff set - 3 springs

Underhand Vertical Pullapart - 1 set - 3 springs

Underhand Vertical Pullapart - backoff set - 2 springs

Horizontal Pullapart - 1 set - 2 springs

Mechancial drop set of Underhand Vertical Pullapart - 2 springs

Horizontal Pullapart - back off set - 1 spring

Back Press - 4 springs - I attempted a rep, but my left shoulder wasn't having it. Odd, because the shoulder felt fine for all the other movements, but I knew better than to force it.

Sideway (Tricep) Extension - 1 set - 3 springs

Sideway (Tricep) Extension - 1 set - 2 springs

Overhead Tricep Extension - 1 set - 2 springs

Bicep Curl - 1 set - 3 springs

Bicep Curl - 1 set - 2 springs

Lateral Raise (scapular plane/Y raise) - 1 set - 1 spring - tried 2 springs but couldn't raise the handle past shoulder height.