Why for YOU: Handstand skill work goes FIRST while nervous system is fresh — before pressing fatigues your shoulders and wrists. Wrist prep already done in correctives. Bail with cartwheel. See full handstand progression track for your complete chain.
Steps
Wrist CARs: 5 slow circles each direction (should already be warm from correctives).
Short lunge stance, hands on floor shoulder-width, fingers spread wide.
KICK (don't jump) — back leg leads, front leg follows.
Touch BOTH feet to wall. Hold 1-2 seconds. Come down controlled.
5 deliberate attempts. Quality over quantity. Rest 30s between.
Key cue: "Hands shoulder-width, fingers spread, kick don't jump. Push the floor away." Pushing floor away activates serratus anterior — the muscle your correctives are training.
Should feel: Wrists working (this is normal at 70-80° extension), shoulders stabilizing, core bracing. NOT: wrist PAIN (differentiate load from injury).
Wrong if: Wrist pain (not just load — actual pain means stop, do more wrist loading work first). Banana-back against wall (tuck ribs, squeeze glutes). Can't get vertical (thoracic is the limiter — keep doing corrective Phase 2).
Why for YOU: Primary horizontal push. You're at 80lb x 8 — progressing toward 90lb x 10-12 clean reps with zero shoulder pain. DBs are better than barbell for your situation: allow natural shoulder rotation, expose bilateral strength differences, and require more scapular stabilization.
Steps
SCAPULAR SET FIRST. Before unracking: pull shoulder blades back AND down. "Put them in your back pockets." This position is maintained for EVERY rep. If you lose it, re-rack and reset.
Feet flat on floor. Slight arch in lower back (natural, not forced). Butt on bench.
Lower DBs to chest level. Elbows at ~45 degrees from torso (not flared 90°). Flared elbows + tight pecs = impingement.
Press up. DBs travel slightly inward at top (natural DB path).
Do NOT protract at the top. Keep the scapular set. Protracting under load reinforces your UCS pattern.
4 sets of 8. Rest 2-3 min. If last set drops below 6, reduce weight 5lb.
Key cue: "Blades back and down, elbows 45°, press without losing the set." The scapular position is more important than the weight.
Should feel: Pecs and triceps working. Shoulder blades pressed into bench throughout. NO front-of-shoulder pinch.
Wrong if: Front-of-shoulder pinch (elbows flared too wide — bring to 45°). Losing scapular set at top (re-rack, reset). Lower back lifting off bench excessively (core brace, or feet on bench for strict).
Progression: Add 5lb/hand when 4x8 is completed with scapular set maintained on every rep. Don't add weight if you're losing form on the last set — form progression before load progression.
Why for YOU: Floor limits shoulder extension past neutral — protects your tight posterior capsule (the one sleeper stretch addresses). Takes pecs out of the deep stretch position (which would shorten pec minor further). Shifts emphasis to triceps. Pairs well with bench: bench hits full ROM, floor press hits lockout strength.
Steps
Lie on floor. Knees bent, feet flat.
Same scapular set as bench press.
Lower DBs until upper arms touch floor. PAUSE 1 second (kills the stretch reflex — pure pressing strength).
Press up. 10 reps, 2 sets.
Key cue: "Arms touch floor, pause, press." The pause makes this harder than it sounds at lighter weight.
Should feel: Triceps doing more work than bench. Pecs contributing but not dominating. The dead-stop from the floor removes momentum.
Progression: Match bench weight when 2x10 is easy with 1-sec pause. Can also progress to close-grip floor press for more tricep emphasis.
Why for YOU: No equipment needed. Higher rep pump work after heavy bench. Options: close-grip (tricep emphasis), feet-elevated (upper pec/anterior delt), diamond (tricep isolation), or ring/TRX push-ups (instability = ring skill transfer).
Pick one variation
Close-grip: Hands inside shoulder width. Tricep emphasis. Great after bench.
Feet-elevated: Feet on bench. Shifts load to upper chest and front delts. Mild downward press angle.
Diamond: Hands touching in diamond shape. Hardest tricep variation. If wrists protest, use push-up handles.
TRX push-up: Hands in TRX straps. Instability transfers to ring work. Much harder than floor push-ups.
Key cue: "Full lockout at top, chest to floor at bottom. No sagging hips (plank the whole time)."
+
Pike Push-Up bodyweightshoulder press
3 x 8
Why for YOU: Overhead pressing without full overhead position. Your hips are piked high so the press angle is steep but not vertical — demands less thoracic extension than DB overhead press. Builds toward handstand push-ups. Test the waters on shoulder pressing while corrective work opens up the thoracic.
Steps
Push-up position, walk feet toward hands. Hips pike up high into an inverted V.
Head between hands, looking back at feet.
Lower head toward floor (between hands). Elbows track backward.
Press back up. 3 sets of 8.
Feet-elevated pike: Feet on bench for steeper angle (harder, closer to vertical).
Key cue: "Hips high, head between hands, press away from the floor." If shoulders pinch at the bottom, you're going too deep — reduce range of motion.
Wrong if: Shoulder pinch at bottom (reduce depth). Hips dropping (that's a regular push-up). Head crashing into floor (control the descent).
Overhead pressing — when are you ready? (Test monthly)
Test 1 — Foam Roller Overhead: Lie on foam roller lengthwise (along spine). Arms overhead, elbows straight. Pass: backs of hands touch the floor without ribs flaring or lower back arching off the roller. Fail: hands hover, ribs pop up, or you feel a "wall" in the mid-back. This tests thoracic extension range.
Test 2 — Wall Slide Quality: Back flat against wall (lower back touching). Slide arms up the wall from W-position to Y-position. Pass: both arms stay in contact with the wall through the ENTIRE range, including the last 6 inches to full overhead. Fail: arms peel off the wall, or you arch your back to get them overhead. Improving means: the "peel-off point" gets higher each month — track where your arms leave the wall.
Test 3 — Overhead Tricep Extension (pain check): Do a set of overhead tricep extensions (#9 in arms). Pass: pain-free through full range, elbows stay vertical. Fail: shoulder pinch, elbows flare wide, or you can't get arms fully overhead. If this is comfortable, overhead pressing is close.
If all 3 pass: Try light DB overhead press (20-25 lb). Seated, back supported. If it pinches at the bottom or you arch your lower back excessively, back off for another month. Pike push-ups are the safer bridge until then.
Are these assumptions reasonable? The thoracic lockdown was identified from your corrective assessment — forward head, upper crossed syndrome, locked thoracic extension. The OHP restriction is precautionary, not permanent. The roller work and wall slides ARE paying off if the tests above show improvement month over month. If you've been doing correctives consistently for 2+ months and tests aren't improving, the limiter may be structural (rib cage mobility, not just muscle) and worth discussing with the coach.
Pull pick 2-3
4
Archer Pull-Ups bodyweight→ OAP
3 x 5 / side
Why for YOU: You're at 15-18 strict BW pull-ups — well past the point where standard pull-ups drive adaptation. But one-arm pull-ups are too hard. Archer is the bridge: one arm does primary work while the other assists. Progressive one-arm loading without the injury risk of jumping straight to OAP negatives.
Steps
Wide grip on pull-up bar. One arm does the work, the other arm extends out to the side along the bar.
Pull up toward the WORKING arm. The extended arm stays mostly straight — it's assisting, not pulling.
Chin over bar on the working side. Lower with control (3-sec descent).
5 reps per side. 3 sets. Working side first (likely left is stronger — right shoulder capsule restriction may limit it).
Key cue: "Pull to one side, straight arm assists only." If the assist arm is bending significantly, you're not ready — do weighted pull-ups instead to build more base strength.
Should feel: Primary lat and bicep on working side. Mild assist from extended arm. Core anti-rotation (you'll want to twist — fight it).
Wrong if: Both arms pulling equally (that's just a wide-grip pull-up, not an archer). Kipping or swinging. Shoulder pain on the extended arm (reduce width).
Why for YOU: Removes lumbar compensation — your lower back takes over during bent-over rows because of APT. Chest support on an incline bench isolates the lats and rhomboids. Pairs with bench for push/pull balance. Also trains the scapular retraction your corrective band pull-aparts work on, but under real load.
Steps
Set bench to ~30-45 degree incline. Lie chest-down.
DBs hang straight down. Palms facing each other (neutral grip).
Initiate with scapular retraction — squeeze blades together FIRST, then pull with arms. Same muscle activation as band pull-aparts but under load.
Pull DBs to hip level (not chest — hip gives better lat engagement).
2-second squeeze at top. Lower with control (3 seconds).
3 sets of 10.
Key cue: "Blades squeeze first, then arms pull. Pull to hips, not chest." If you feel biceps more than back, you're arm-pulling instead of blade-pulling.
Should feel: Lats and rhomboids working. Scapular retraction under load. NO lower back strain (chest support prevents it).
Wrong if: Lifting chest off bench to cheat (defeats the purpose). Pulling to chest level (shifts to upper traps). Shrugging shoulders up (same correction as Y-raises — blades DOWN).
Progression: Add 5lb/hand when 3x10 with 2-sec squeeze at top. Can alternate with Pendlay rows once APT is under control and lumbar compensation is eliminated.
Why for YOU: Pure pulling strength. You're at +60lb for 4-6 reps — strong base for archer and OAP progression. Use on days you're not doing archers, or as a primary pull when archers feel too grip-intensive. Higher load = more lat/bicep strength development than high-rep bodyweight.
Steps
Weighted vest on (or dip belt with plate). Shoulder-width grip, palms away.
Dead hang start. Initiate with scapular depression — pull shoulders DOWN before bending arms.
Pull chin over bar. 1-second hold at top.
Lower with control (3 seconds). Full dead hang between reps.
4 sets of 4-6. Rest 3 min between sets. If you can't get 4 reps, reduce weight.
Key cue: "Shoulders down first, then pull. 3-sec descent. Full hang between reps." The controlled negative builds more strength than dropping down.
Should feel: Lats and biceps under heavy load. Core bracing to prevent swing. Grip challenged by set 3-4.
Wrong if: Kipping or body english (reduce weight). Partial reps (chin must clear bar). Dropping down fast (losing the best part of the exercise).
Progression: Add 5lb when 4x6 is clean. Alternate weekly: weighted pull-ups for strength, archers for OAP skill.
+
Single-Arm DB Row 50-70 lb
3 x 10 / side
Why for YOU: Unilateral lat work — exposes and corrects side-to-side imbalances. Your right side may pull differently due to the shoulder capsule restriction. The knee-on-bench setup is more low-back friendly than bent-over barbell rows. Also heavier loading potential than chest-supported rows.
Steps
Right hand and right knee on bench. Left foot on floor wide for stability. Left hand holds DB.
Back flat (neutral spine). Think "tabletop" — if someone put a glass of water on your back, it wouldn't spill.
Pull DB toward hip (not chest). Elbow tracks close to body. Squeeze blade at top.
Lower with control (2 sec). Full arm extension at bottom — let the lat stretch.
10 reps. Switch sides. 3 sets. Note if one side is notably weaker.
Key cue: "Pull to hip, not chest. Let the lat stretch at the bottom." The full range of motion — complete extension to full contraction — is what builds functional pulling strength.
Should feel: Primary lat on working side, rhomboid assist at top. Core anti-rotation. Compare sides — a strength difference of more than 2-3 reps indicates an imbalance worth addressing.
Wrong if: Torso rotating to heave the weight up (reduce weight). Pulling to chest (shifts to upper trap/rhomboid dominance). Rounding lower back (reset position).
+
Band Face Pull bandcorrective+
2 x 15
Why for YOU: Bridges corrective work and real training. Your band pull-aparts (Phase 3) work scapular retraction; face pulls add external rotation under resistance. Targets the same muscles your Upper Crossed Syndrome weakens (lower traps, external rotators) but with more load than corrective bands. Great superset with any pressing exercise.
Steps
Anchor band at face height (loop over pull-up bar works). Grip band ends with both hands.
Step back until band is taut with arms extended.
Pull toward your face — hands split to either side of your ears. Elbows go HIGH and BACK.
At end range, externally rotate — think "showing your armpits to the ceiling." Hold 1 sec.
Return with control. 15 reps, 2 sets. Light resistance — this is quality, not load.
Key cue: "Pull high, elbows back, show armpits at the end." The external rotation at end range is what makes this different from a standard row.
Should feel: Rear deltoids, lower traps, and external rotators (back of shoulder). A "corrective burn" similar to Y-raises but with more rear delt emphasis. Shoulders should feel more open afterward.
Wrong if: Pulling to chest (too low — face level or higher). Shrugging (upper traps taking over — pull DOWN and back). Using heavy resistance (defeats the corrective purpose — keep it light).
Arms pick 2-3, or all 5 for arms day
Arms as a standalone session: This section works on its own if you just want an arms day. Do all 5 exercises in order (biceps → triceps → biceps → triceps → wrists) for a complete 25-30 min arm workout. No upper body compounds needed. Pair with grip work if you want a full "arms + grip" day.
6
DB Curl Mechanical Drop Set 40-50 lb
2 x run-through
Why for YOU: Three positions, no rest, maximum stimulus. Incline (weakest position, long head emphasis) → standing (standard) → hammer (brachialis + forearm). Toward 50lb x 12+ goal. Mechanical advantage increases as you fatigue — you fail at the hardest position and keep going.
Steps
Position 1 — Incline Curl: Set bench to ~45°. Sit back. Arms hang straight down. Curl to failure (usually 5-7 reps). This is the hardest position — long head fully stretched.
Position 2 — Standing Curl: Immediately stand up. Same weight. Curl to failure (usually 4-6 more reps). Easier position = more reps despite fatigue.
Position 3 — Hammer Curl: Immediately switch to neutral grip (palms facing each other). Curl to failure (usually 4-6 more reps). Brachialis takes over — forearm work toward grip goals.
That's ONE run-through (~15-18 total reps). Rest 2 min. Repeat once.
Key cue: "Incline → standing → hammer. No rest between positions. Full failure at each." The burn should be significant by position 3.
Should feel: Bicep pump building across positions. Forearm engagement in hammer position. By the end of run-through 2, arms should feel fully worked.
Progression: Add 5lb when you can complete 8+ reps in position 1 (incline). If you can't get at least 4 reps at incline, reduce 5lb.
Why for YOU: High-rep tricep isolation. Bands suit your home setup — loop over pull-up bar. Triceps already hit by bench and floor press (compounds), this adds direct volume. Keeps elbows healthy for pull-up and handstand work.
Steps
Loop band over pull-up bar or high anchor point.
Grip band with both hands. Elbows pinned at sides.
Push down until arms fully extend. Squeeze at bottom for 1 second.
Slow return (2 seconds up). 15 reps, 2 sets.
Key cue: "Elbows pinned, squeeze at bottom." If elbows drift forward, you're using shoulders.
8
DB Hammer Curl 35-45 lb
3 x 10
Why for YOU: Standalone bicep/brachialis exercise (vs. the drop set which is a finisher). Neutral grip hits the brachialis and forearm — direct grip strength transfer. Good for arms-focused days when you want more volume.
Steps
Stand, DB in each hand, palms facing each other (neutral grip).
Curl both DBs simultaneously. Elbows pinned at sides.
Squeeze at top. Lower 2 seconds. 10 reps, 3 sets.
Key cue: "Neutral grip, elbows pinned, 2 sec down." If elbows swing forward, the weight is too heavy.
9
DB Overhead Tricep Extension 35-50 lb
3 x 10
Why for YOU: Stretches the long head of the tricep under load — the part pushdowns don't fully hit. Seated or standing. Uses one heavy DB held with both hands. Also tests overhead range — if this bothers your shoulders, pike push-ups are a safer alternative.
Steps
Hold one DB vertically with both hands behind your head.
Upper arms stay vertical (elbows point at ceiling, not flaring wide).
Extend arms up. Squeeze at top. Lower 2-3 seconds.
3 sets of 10. If shoulder or thoracic position is uncomfortable, skip — it means overhead range isn't there yet.
Key cue: "Elbows point at ceiling, not out to sides. If you can do this pain-free, overhead pressing may be closer than you think."
10
Wrist Curls + Extensions 10-15 lbhandstand prep
2 x 15 each direction
Why for YOU: Builds wrist strength and extension range — directly supports handstand progression (need 90° wrist extension) and grip work. Light weight, high reps. This IS the "wrist loading" referenced in the handstand prerequisites.
Steps
Curls: Forearm on thigh, palm up, wrist hanging off edge of knee. Curl the DB up with just the wrist. 15 reps.
Extensions: Flip hand over (palm down). Extend wrist up against gravity. 15 reps. This is the range handstands need.
2 sets of each. Light weight (10-15 lb). These are prehab, not strength work.
Key cue: "Full range, slow and controlled. Extensions are the key movement for handstand wrist prep."
Core 1 exercise
8
Hanging Knee Raise bodyweight
3 x 10
Why for YOU: Anti-extension core — directly counters APT by training posterior pelvic tilt under hanging load. Your daily dead bug (Phase 5) trains this supine; hanging knee raise does it vertically against gravity. Also grip endurance (hanging from the bar). Progression path: knee raise → leg raise → L-sit → toes-to-bar.
Steps
Hang from pull-up bar. Passive shoulders (dead hang position).
POSTERIOR PELVIC TILT FIRST. Think "belt buckle toward chin" — same cue as couch stretch. This engages lower abs before the legs move.
With PPT held, bring knees toward chest. Control the movement — no swinging.
Lower legs slowly (3 seconds). Do NOT let your back arch at the bottom — maintain the PPT cue.
10 reps. 3 sets. If you swing, reduce to sets of 5 with strict form.
Key cue: "PPT first, then knees up. Lower slow. No swing." The PPT cue is what makes this an APT fix instead of just a hip flexor exercise.
Should feel: Lower abs working hard (below the navel). Grip fatigue by set 3. NOT: hip flexor dominance (if you feel it mainly in hip flexors, you're not doing the PPT).
Wrong if: Swinging (strict form or break into smaller sets). Hip flexors only (add PPT cue — the lower abs ARE the exercise). Losing grip before core is fatigued (use straps, or do these first before other hanging work).
Progression: Knee raise → straight leg raise → L-sit hold → toes-to-bar. Each level adds lever arm length. Don't progress until 3x10 is swing-free.