Jacob Smith Program 2 - April 2026
WORKOUT 1 - HSPU / Push
WARM UP
Passive Hang - 3 sets of 1 minute. Add some Scapula Pull-ups for the last 20 secs of each round
Shoulder Warm Up - 1 set of 45 reps - 15 front, 15 diagonal, 15 lateral. Go slow, and don’t lift arms into any sharp pain in your shoulders.
Wrist Warm-Up - 3-5 minutes, get them warmed up!
HANDSTAND
Back to Wall Handstands - 5 - 10 concentrated attempts. Attempt to bring feet away from wall if you can feel the balance.
STRENGTH
Support Hold L-sit - 4 sets of 15 sec. 1 min rest between sets.
Tuck Planche - 6 sets of 5 second holds. Can be on floor or on P-bars if you have them.
Pike Push-ups - 4 sets of 8 reps, leaning as far forward as possible BEFORE form begins to break-down. (Record for form analysis)
HYPERTROPHY
Dumbell Overhead Press - 5 sets of 5 reps, with bench set around 45 degrees. Keep Lower back pushed against the bench and DON’T flare chest open. (Record for form analysis)
COOL DOWN
Banded Shoulder dislocates - 10 slow reps. Pause at max stretch for 50 pulses
Straddle Jefferson Curls - 15 reps with 1 min hold on last rep
Couch Stretch - 10 slow reps with a little hold in BOTH positions at the end (hips sinking forwards and pressing back into wall)
WORKOUT 2 - Handstand / Lower Body
WARM UP
Wrist Warm-Up - 3-5 minutes, get them warmed up!
HANDSTAND
Back-to-wall Balance - 5-10 concentrated attempts
Chest-to-wall Balance - 5-10 concentrated attempts
7 against the wall - 15 second hold, 1 min rest. Avoid any shoulder pain. (record for video analysis)
STRENGTH
Barbell Back Squats - Use a slant board (or elevate heels somehow). 5 sets of 5 reps, as heavy as possible without any form breakdown. (record for video analysis)
Pistol Squats - band assisted, elevate heel if needed. 6 slow reps each each leg - 4 sets
Kneeling Lean-Backs - 4 sets of 8 reps, band assisted so you can get deeper range with each rep.
Toes-to-Bar - 12 reps (whichever variation suits your current level). Superset with Low Boat Hold - 1 min static hold - 3 sets of each.
Banded Reverse Squats - 2 sets of 15 reps each leg. Make it challenging!
MOBILITY
Yogi squat hip rotations - 12 slow reps each side. Hold weights out in front of you if ankle mobility is an issue.
WORKOUT 3 - Handstand / Pull
WARM UP
Passive Hang - 3 sets of 1 minute. Add some Scapula Pull-ups for the last 20 secs of each round
Shoulder Warm Up - 1 set of 45 reps - 15 front, 15 diagonal, 15 lateral. Go slow, and don’t lift arms into any sharp pain in your shoulders.
Wrist Warm-Up - 3-5 minutes, get them warmed up!
HANDSTAND
Back to Wall Handstands - 5 - 10 concentrated attempts. Attempt to bring feet away from wall if you can feel the balance.
Kicking to handstand - 5 - 10 concentrated attempts. Focus before each attempt and try not to rush it or become frustrated. (record for video analysis)
STRENGTH
Front Lever - 6 sets of 6 second holds - Work on bringing knees away from chest towards advanced tuck.
One-arm Pull-up Isometric hold - Use band to assist you. 5 sets of 8 second holds (each arm). Keep elbow angle at 90. (Record for Video Analysis)
HYPERTROPHY CIRCUIT
Weighted Chin-ups - 5 sets of 5 reps, add as much weight as possible to dip belt.
Rows - 5 sets of 8 reps. Feet raised (if possible) and body horizontal. 2-3 reps in reserve.
Barbell Bicep Curls - Go heavy! 5 sets of 5 reps.
3 sets - Move through the 3 exercises without much rest but take solid rest between each set.
COOL DOWN
Wheel - 5-10 deep slow breaths in the position
Straddle Jefferson Curls - 15 reps with 1 min hold on last rep
(OPTIONAL) WORKOUT 4 - Handstand Pressing
PRESS HANDSTAND WORK
Banded Pancake - 15 reps with 1 min hold on last rep
Banded Shoulder dislocates - 10 slow reps. Pause at max stretch for 50 pulses
Wall Press - Accumulate 10 reps in either singles or doubles. Be cautious of wrist pain and don’t push through any sharp pain!
Front Shoulder Raise - Hold a plate (10, 15 or 20kg) - 3 sets of 6 reps. Arms straight, tailbone tucked, no back arch when performing. (record for video analysis)
MOBILITY
Jefferson Curls - 10 slow reps with 1 min hold on last rep. Hold dumbbells and stand on a box
Straddle Jefferson Curls - 10 slow reps with 1 min hold on last rep. Hold dumbbells and stand each foot on seperate boxes
ADDITIONAL WORK
Yogi Squat - Accumulate 5 minutes in a Yogi squat in as few sets as possible. Hold light weights to assist. Try to hit it every day.
BREATHWORK
o2 table ( Beginner / intermediate / experienced ) and Co2 Table ( beginner / intermediate / experienced ) - Practise at least twice a week to make progress.
YIN YOGA CLASSES
Yin Yoga Classes - Aim for 1 yin class a week and find a time and space where there is no loud noise or distractions. Time to relax :)
FLEXIBILITY
Flossing - Gliding in and out of stretches to create flexibility
20 minute Flexibility Practise
General classes to try - whichever description appeals to you on the day.
Feel The Burn - A circuit style workout to push yourself to your limit!
Pistol Squat Flow - Take your leg strength to the next level with a flowing sequence of predominantly single-leg focussed movements
Pilates Activation - This is an activating 'tune-up' class with an emphasis on core and glute activation
Full Body Blaster - An interesting hybrid of a Yoga flow mixed with a full body workout
Mobility Flow - Build strength through full ranges of movement in this 30 minute full-body flow
Leg Strength and Conditioning - A simple yet highly challenging leg workout to build strength, endurance and conditioning
All-Round Core Blaster - A strong 30min core workout focussing on abdominals, side body and back strength
Hip Opening Hatha - deep hip opening postures in a Hatha style class
Smooth Operator - breathe and move smoothly in this Vinyasa flow
Fiery Goddess - A slow flow to ignite the fire in your legs with a sequence of strong poses
MOBILITY
If you’re keen for a little more after having practised a class you can work into some deep mobility exercises which are listed below:
Couch Stretch - 2 minutes of moving hips all the way forwards and all the wack back with a slow, controlled tempo. 1 set each side
Straddle Jefferson Curls - 10 slow reps with 1 min hold on last rep. Hold dumbells and stand each foot on seperate boxes
Yogi Squat - Accumulate 5 minutes in a Yogi squat in as few sets as possible. Hold light weights to assist.
Banded Shoulder dislocates - 10 slow reps. Pause at max stretch for 50 pulses
Banded Pancake - 15 reps with 1 min hold on last rep