4646

Overhead Press cont’d

46

Advanced Movements

M W

90

seconds

7

5

12

10

5

each

side

Place your hands shoulder width apart

approximately 12 inches from the base of a

wall. With your arms straight, bring one

knee up to your elbow. Simultaneously

bring your straight leg up toward the wall

while pushing down with your bent leg.

Follow your straight leg with your bent leg

to the wall and hold the position.

Half

Handstand

Pushup

Handstand

Place your hands at shoulder width on the

ground, 6 inches away from a sturdy wall.

Swing yourself into a handstand with

extended arms, keeping your feet against

the wall for balance. Lower yourself about

halfway and then press back up.

Get in the handstand position, only this

time lower yourself until your head touches

the ground. Push up.

Same as a Full Handstand Pushup only

with one hand on a ball or box to make the

handstand uneven. If you have superior

balance, you can add further degree of

difficulty to the handstand sequences by

doing them without a wall!

Uneven

Handstand

Pushup

Advanced Bodyweight Overhead Press Variations

90

seconds

3

each

side

Full

Handstand

Pushup