Uploaded September 2015 | Updated September 2026, 14 hours ago

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Hey guys, after working for 3 months on this I can finally release it! I tried to make this tutorial as detailed as possible and keep it entertaining at the same time! I hope I've succeeded at doing this and wish everyone a lot of luck with their journey. Please thumbs up, subscribe and share it if you thought it was useful!

Special thanks to:
Joshua Naterman - youtube.com/user/slizzardman
Antranik - youtube.com/user/AntranikDotOrg
jokester (mmmr)
And all the people who reviewed it!

Check out reddit.com/r/bodyweightfitness

Wrist warm-up: youtube.com/watch?v=mSZWSQSSEjE

**STAGES**
Stage 1:
Declined pike push-ups (strength work) 06:30
Frogstand (prior to strength work) 08:10
Yaad lean (skill work) 08:50

Ready for stage 2 when you can do:
Frogstand 30s
Tucked Yaad hold 2s


Stage 2:
Declined pike push-ups (strength work) 06:30
Tucked Yaad hold (skill work) 09:39

Ready for stage 3 when you can do:
Tucked Yaad hold 10s
Full Yaad hold 2s


Stage 3:
Declined pike push-ups (strength work) 06:30
Full Yaad hold (skill work) 10:16

Ready for stage 4 when you can do:
Full Yaad hold 10s

Stage 4:
Declined pike push-ups (strength work) 06:30
Full Yaad hold (skill work) 10:16
HeSPU negatives (skill work) 10:45

Ready for stage 5 when you can do:
Stable HeSPU negatives

Stage 5:
Declined pike push-ups (strength work) 06:30
Full Yaad hold (skill work) 10:16
HeSPU negatives (skill work) 10:45
Frogstand to HS (prior to strength work) 11:00

Ready for stage 6 when you can do:
Stable frogstand to HS

Stage 6:
Declined pike push-ups (strength work) 06:30
Full Yaad hold (skill work) 10:16
HeSPU negatives (skill work) 10:45
Full Yaad hold to HS (prior to strength work) 11:34

Ready for stage 7 when you can do:
Stable full Yaad hold to HS

Stage 7:
Freestanding handstand push-up