Reply To: Is my routine adequate?

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Robby Taylor

Well considering you can do multiple freestanding handstand push ups after just 4 months of training you must be doing something right. Did you have to train the handstand much specifically or are you just naturally good at it?

Your routine looks solid, but there are a couple of things I would tweak. For the core exercises, you should consider doing harder exercises such as L sits, V sits, full hanging leg raises, and if you can dragon flags. As you already know from experience, these are far more effective strength builders than the relatively basic crunch variations you’re doing for hundreds of reps.

The next thing I’d add is to pay some attention to your bridging. At first focus on holding a full bridge for 1 minute (if mobility isn’t an issue, I don’t think it will be a problem for you). Eventually, you will want to build up to stand to stand bridges.

Also, if you haven’t, you should try to develop your single leg squats. Pistol squats and shrimp squats are both excellent leg exercises.

As for pulling, all of those are great goals. But, honestly I feel like you should either focus on back lever or one arm flex hang rather than front lever or muscle up. This is because the former two will have significant carryover to the latter two, and they are more approachable. You pretty much have to be able to do a muscle up to reap the benefits of training muscle ups. But if you can do a one arm flex hang, you can get scaled benefits of the one arm pull up.

Lastly, if you can do sets of 5 freestanding handstand push ups, you should do at least 1 workout per week where this exercise is the focus of the workout. Maybe superset it with pullups.