1) Handstand Warm-up

Proper joint and muscle preparation is KEY for a successful and injury free handstand. Let's get to it!

2) Strength & Movement Session

This quick and effective strength & movement session will activate your muscles (especially core and upper body) and prepare you for your upside down journey.

3) Handstand Conditioning: Chest to Wall

45sec. or until failure, only 1 set.

3b) Handstand Conditioning: Shrugs

10 reps, 1 set.

5a) Handstand Drills: Heel Pulls

Come into your handstand and do 15-25 reps. One rep means one pull away from the wall. If you get tired, feel free to rest and then jump back in to finish the one set, you don't have to do it all in one go. One set.

Apply progressive overload here. Every week we are trying to up our numbers by 3 to 5 reps. Check your notebook and what numbers you had last week and try to add reps.

5b) Handstand Drills: Toe Pulls

Hopefully by now you are more comfortable with falling and therefore this drills as well. Strive for 15-25 reps, if it's too much, go for a lower number, make note! 1 set.

Apply progressive overload here. Every week we are trying to up our numbers by 3 to 5 reps. Check your notebook and what numbers you had last week and try to add reps.

6) Freestanding Handstand

Try to accumulate 40sec. in your freestanding handstand. It can take you 5 tries, 10 tries, 20 or 30 tries, that doesn't matter.

You can first try playing with a freestanding shape and if you feel like you cannot catch even a seconds, take this one to the wall (it's completely fine! Wall is your friend, do not try to rush the process). You can either kick up into scissor shape and then try to bring your legs together or try using "heel pulls" technique - pulling your heels away and then trying to balance.

Schedule: