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© 2025 Honcharuk Oleksandr

Mastery: Shoulder Stand — Stage 1 (Push-ups "peak" (Knees))

Stage goal: 10 Push-ups "peak" (Knees) ➔ Transition to Stage 2
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Mastery: Shoulder Stand — Stage 2 (Push-ups "peak" (feet))

Stage goal: 10 Push-ups "peak" (feet) ➔ Transition to Stage 3
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Mastery: Shoulder Stand — Stage 3 (Push-ups "peak" (Low support, 30 см))

Stage goal: 10 Push-ups "peak" (Low support, 30 см) ➔ Transition to Stage 4
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Mastery: Shoulder Stand — Stage 4 (Push-ups "peak" (High support, 60 см))

Stage goal: 10 Push-ups "peak" (High support, 60 см) ➔ Transition to Stage 5
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Mastery: Shoulder Stand — Stage 5 (Holding a handstand against the wall – 45 sec)

Stage goal: 10 Holding a handstand against the wall – 45 sec ➔ Transition to Stage 6
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Mastery: Shoulder Stand — Stage 6 (Negative push-ups in the Handstand)

Stage goal: 10 Negative push-ups in the Handstand ➔ Transition to Stage 7
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Mastery: Shoulder Stand — Stage 7 (Push-ups in the Handstand (Partial amplitude))

Ultimate Goal: Full Element Mastery (Shoulder Stand)
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Progression Map: Shoulder Stand

  • Stage 1 ➔ 2 Transition standard
    10 Push-ups "peak" (Knees) ➔ 1 Push-ups "peak" (feet)
  • Stage 2 ➔ 3 Transition standard
    10 Push-ups "peak" (feet) ➔ 1 Push-ups "peak" (Low support, 30 см)
  • Stage 3 ➔ 4 Transition standard
    10 Push-ups "peak" (Low support, 30 см) ➔ 1 Push-ups "peak" (High support, 60 см)
  • Stage 4 ➔ 5 Transition standard
    10 Push-ups "peak" (High support, 60 см) ➔ 1 Holding a handstand against the wall – 45 sec
  • Stage 5 ➔ 6 Transition standard
    10 Holding a handstand against the wall – 45 sec ➔ 1 Negative push-ups in the Handstand
  • Stage 6 ➔ 7 Transition standard
    10 Negative push-ups in the Handstand ➔ 1 Push-ups in the Handstand (Partial amplitude)
  • Stage 7 ➔ 8 Transition standard
    10 Push-ups in the Handstand (Partial amplitude) ➔ 1 Handstand push-ups (Full)
  • 🏆 Final Full Element Mastery: Shoulder Stand
© 2025 Honcharuk Oleksandr
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