Vertical push
Freestanding Handstand Push-Up
From pike hold to freestanding handstand push-up — the inverted vertical pressing ladder.
9 steps
- Difficulty 1 of 5
Pike hold
30 seconds
- Difficulty 2 of 5
Wall handstand hold
60 seconds
- Difficulty 3 of 5
Handstand
10 seconds
- Difficulty 4 of 5
Handstand
60 seconds
- Difficulty 3 of 5
Pike push-up
3×5 reps
- Difficulty 4 of 5
Wall handstand push-up
3 reps
- Difficulty 4 of 5
Wall handstand push-up
3×5 reps
- Difficulty 5 of 5
Freestanding handstand push-up
1 rep
- Difficulty 5 of 5
Freestanding handstand push-up
3 reps
How to use this sequence
Every step has a measurable target, and that target is the criterion: when you hit it with clean technique, you move on. There's no timeline — there's a mark.
The order is the catalogue's, not a ladder of increasing difficulty. Some progressions combine two threads: position first, then strength, so a step can look easier than the one before it because it starts a different skill.
Myosin keeps track
Here you have the sequence. In the app each step ticks itself when you log the workout that meets it, and the next one shows up when it's your turn.
