# Personal Program

Last Optimized (3 Sep 2026) 

Primary Goals: 90 Deg HSPU, Front Lever

Side Goals: (Posture, One-Arm Handstand, False Grip)

## Push (Strength)

### Workout

- 1 × 1 Wrist Flexibility Stretch
- 1 × 1 Dead Hang
- 1 × 1 Handstand (Freestanding)
- 2 × 1-2 90 HSPU negatives
- 3 × 4-6 Dip (Parallel Bar, Weighted)
- 3 × 4-6 Planche Push-Up (Pseudo)
- 2 × 5-8 Face Pull - Cable


## Pull (Strength)

### Workout

- 1 × 1 Wrist Flexibility Stretch
- 1 × 1 Dead Hang
- 1 × 1 Muscle-Up (Strict) - Rings
- 1 × 1 Handstand (Freestanding)
- 3 × 3-6 Front Lever Raises
- 3 × 3-5 Pull-Up (Weighted)
- 2 × 3-6 Banded Front Lever Press
- 2 × 6-8 Shrug - Dumbbell


## Legs/Posture

### Workout

- 1 × 1 Wrist Flexibility Stretch
- 1 × 1 Dead Hang
- 1 × 1 Handstand (Freestanding)
- 3 × 6-8 Bulgarian Split Squat - Barbell
- 3 × 4-6 Deadlift - Barbell
- 2 × 12-20 Weighted Jumps (50% BW)
- 2 × 12-20 Glute Bridge (Single-Leg)
- 2 × 8-10 Block Squeeze/Turn
- 2 × 6-8 Shrug - Dumbbell
- 2 × 5-8 Face Pull - Cable


## Push (Skill Work)

### Workout

- 1 × 1 Wrist Flexibility Stretch
- 1 × 1 Dead Hang
- 1 × 1 Handstand (Freestanding)
- 2 × 1-2 90 HSPU negatives
- 2 × 4-6 90 Degree Hold 
- 2 × 4-6 Planche Push-Up (Pseudo)
- 2 × 4-6 Overhead Press - Barbell


## Pull (Skill Work) 

### Workout

- 1 × 1 Wrist Flexibility Stretch
- 1 × 1 Dead Hang
- 2 × 1 False Grip Hangs
- 1 × 1 Muscle-Up (Strict) - Rings
- 1 × 1 Handstand (Freestanding)
- 3 × 5-8 Front Lever
- 3 × 4-6 Banded Front Lever Press
- 2 × 3-6 Pull-Up (Weighted)


## Recovery/Posture

### Workout

- 1 × 1 Wrist Flexibility Stretch
- 1 × 1 Dead Hang
- 1 × 1 Handstand (Freestanding)
- 3 × 0 False Grip Hangs
- 1 × 1 Foot Arch Foam Rolling - Other
- 1 × 1 Foam Rolling (Peroneal)
- 1 × 1 Lat Foam Rolling
- 1 × 1 Hip Flexors Foam Rolling 
- 1 × 1 Chest Foam Rolling
- 1 × 1 Foam Roll Upper Back
- 1 × 1 Lower Back Foam Rolling - Foam Roll
- 1 × 1 Neck Foam Rolling
- 1 × 1 Wall Angels
- 1 × 1 Chin Tucks
- 1 × 1 Cobra Stretch
- 1 × 1 Pigeon Pose
- 1 × 1 90/90 Glute Wall Stretch
- 1 × 1 Cat-Cow
- 1 × 1 Hamstring Stretch (Lying)
- 1 × 1 Seated Hamstring Stretch
- 1 × 1 Glute Bridge (Single-Leg)
- 1 × 1 Clean Deadlift - Barbell
- 1 × 1 Block Squeeze/Turn
- 1 × 1 Shrug - Dumbbell
- 1 × 1 Face Pull - Cable


## Recovery/Posture

### Workout

- 1 × 1 Wrist Flexibility Stretch
- 1 × 1 Dead Hang
- 1 × 1 Handstand (Freestanding)
- 3 × 1 False Grip Hangs
- 1 × 1 Foot Arch Foam Rolling - Other
- 1 × 1 Foam Rolling (Peroneal)
- 1 × 1 Lat Foam Rolling
- 1 × 1 Hip Flexors Foam Rolling 
- 1 × 1 Chest Foam Rolling
- 1 × 1 Foam Roll Upper Back
- 1 × 1 Lower Back Foam Rolling - Foam Roll
- 1 × 1 Neck Foam Rolling
- 1 × 1 Wall Angels
- 1 × 1 Chin Tucks
- 1 × 1 Cobra Stretch
- 1 × 1 Pigeon Pose
- 1 × 1 90/90 Glute Wall Stretch
- 1 × 1 Cat-Cow
- 1 × 1 Hamstring Stretch (Lying)
- 1 × 1 Seated Hamstring Stretch
- 1 × 1 Glute Bridge (Single-Leg)
- 1 × 1 Clean Deadlift - Barbell
- 1 × 1 Block Squeeze/Turn
- 1 × 1 Shrug - Dumbbell
- 1 × 1 Face Pull - Cable