Flip over to 1:07 and watch a 200+ lb Kai Green bust out multiple free handstand pushups.
When you start Convict Conditioning you soon learn that your midsection is becoming ridiculously powerful. While guys in the gym focus on the aesthetics of their abdominal muscles, you aim for the “six pack from hell” as Paul Wade puts it. This consists of not only developed abs but also all the muscles of the waist including the obliques, transversus, psoas, intercostals and serratus, and the functional power that goes along with that. The midsection is just as the name suggests, a midsection between your upper body and lower body and you’re training follows this simple maxim. There is no isolation in your body therefore there are no isolation exercises in the CC program.
Week 1 looked like this: (Bold is the movement type, italics is the progression step, asterics is my difficulty level)
Monday: Push-Ups; Wall Push-Ups 3×50 (Step 1 *Moderate)
Leg Raises; Knee-ups 3×45 (Step 1 *Core Murder)
Wednesday: Pull-Ups; Vertical Pulls 3×40 (Step 1 *Easy)
Squats; Shoulderstand Squats 3×50 (Step 1 Bloody Fucking Murder)
Friday: Handstand Push-Ups; Wall Headstand 2 min (Step 1 *Moderate, warm up neck well beforehand)
Bridges; Short Bridges 3×50 (Step 1 *Easy)
Proper form and good breathing technique are key, if you don’t use those two then you’re only cheating yourself. For instance, keeping your feet together when performing wall push-ups, knee-ups, and shoulderstand squats gets your core burning in a fucking hurry. Exhaling on the push and inhaling on the pull is beyond necessary in the later reps. That’s the beauty of the program, most of us can jump straight to step 5: Full Push-Ups and beast those out, but if you start at step one on the wall you ensure you have perfect form when you get to them.
NO machines, NO supplements, No problem.