WELCOME

Congratulations on taking the first step in your handstand journey! This programme will help you get upside down for the first time, or finally get away from the wall.

The programme is comprised of two training sessions per week. You might choose to train twice per week, by completing each session once; or you might choose to train four times per week, by completing each session twice each. A guide to planning your week appears below.

WARMUP

This warmup should be completed before commencing both Day 1 and Day 2 sessions. This is an essential step to keep your body safe and healthy. Without the warmup, your session will likely be less successful and effective, and you may run the risk of injuries. You can also use this warmup as a recovery session in between training days, to keep your joints and muscles in good condition. If you feel warm already (perhaps after a yoga class or light exercise) you might choose to simply do the wrist joint mobilisations and get straight into your handstand practice. However, if you are having an "off" day, it is probably due to tightness or inactivation in your shoulders, hips, or spine... so come back and do the warmup!
​
Warmup Instructions
​20-30 seconds per exercise. Move slowly and mindfully.
  1. Wrist Rolls
  2. Wrist Static Stretches
  3. Wrist Dynamic Stretches
  4. Kneeling Spine Articulations
  5. Hip Controlled Articular Rotations (CARs)
  6. Leg Swings
  7. Shoulder CARs
  8. Arms Swings

DAY 1

Programme Summary
  • Preparation and Activation
  1. Lat Warmup I: Band Straight-Arm Lat Pull-Downs (2 x 10)
  2. Lat Stretch I: Stick-and-Box Lat Stretch (1 x 60sec)
  3. Posterior Hip (Butt) Warmup I: Single-Leg Glute Bridge (2 x 10)
  4. Posterior Hip (Butt) Stretch I: Pigeon Pose (1 x 60 sec)
  5. Anterior Hip Warmup I: Seated Alternating Pike Lifts (2 x 10)
  6. Anterior Hip Stretch I & II: Kneeling Lunges (1 x 60 sec)
  7. Core Activation I: Hollow Hold Lateral Rolls (2 x 10)
  • Using the Wall Properly
  1. Balance Drill I: Heel Pulls (2 x 5)
  2. Balance Drill II: Toe Pulls (2 x 5) 
  • Getting Away From the Wall
  1. Balance Drill III: Lateral Monkey Walks (2 x 10)
  2. Balance Drill IV: Scissor Kick-Ups (2 x 5)
  3. Balance Drill V: Cartwheels (5 each side)
  • Strength Endurance
  1. Arm Endurance: Wall Walks (3 x max-1)
  2. Core Endurance: Hollow Rocks (3 x 15)
  • Cooldown
  1. Cooldown: Wrists Rolls, Arm Swings, Leg Swings (20 sec each)

Note: Yes, you can skip certain exercises if you don't have time or don't feel like it. Yes, you can get straight into your balance drills if you like. However, if you are struggling and can't figure out why, back-track and do one/all of the exercises you skipped and you'll probably find that it helps ;-)
Preparation and Activation
  • Lat Warmup I: Band Straight-Arm One-Sided Lat Pull-Downs. 2 sets x 10 reps each side
  • ​Lat Stretch I: Stick-and-Box Lat Stretch. 1 set x 60-second hold
  • ​Posterior Hip Warmup: Single-Leg Glute Bridge. 2 sets x 10 reps each side
  • ​Posterior Hip Stretch: Pigeon Pose. 1 set x 60 seconds each side
  • ​Anterior Hip Warmup: Seated Alternating Pike Lifts. 2 sets x 10 reps each leg
  • ​Anterior Hip Stretches:
    i) Kneeling 90/90 Lunge Stretch. 1 x 60 seconds each
    ii) Kneeling Low Lunge Stretch. 1 x 60 seconds each
  • ​Core Activation I: Hollow Hold Lateral Rolls. 2 sets x 10 reps
Using the Wall Properly
  • Balance Drill I: Heel Pulls. 2 sets x 5 reps
  • ​​Balance Drill II: Toe Pulls. 2 sets x 5 reps
Learning to Balance
  • Balance Drill III: Scissor Kick-Ups. 2 sets x 5 reps (1 set on each leg)
  • Balance Drill IV: Lateral Monkey Walk. 2 sets x 10 reps (1 set in each direction)
  • Balance Drill V: Cartwheels. 5 each side
Strength Endurance
  • Arm Endurance: Wall Walks. 3 sets of max reps minus one (don't fall on your face!)
  • Core Endurance: Hollow Rocks. 3 sets x 15 reps
Cooldown
20-30 seconds each. Move slowly and mindfully. See warmup video for demonstrations.
  • Wrist Rolls
  • Wrist Dynamic Stretches
  • Arms Swings
  • Leg Swings 

DAY 2

Programme Summary
  • Preparation and Activation
  1. Lat Warmup II: Band One-Arm Lat Pulldowns
  2. Lat Stretch II: Wall Lat Stretch (1 x 60 sec)
  3. Posterior Hip (Butt) Warmup II: Prone Hip Abductions (2 x 15)
  4. Posterior Hip (Butt) Stretch II: Figure 4 Stretch (1 x 60 sec)
  5. Anterior Hip Warmup II: Kneeling Sissy Squats (2 x 10) 
  6. Anterior Hip Stretch II & III: Couch Stretches (1 x 60 sec each)
  7. Core Activation II: Superman Plank (1 x 10 total)
  • Using the Wall Properly
  1. Balance Drill I: Tuck at the Wall (2 x 15-30 sec ea - face in and face out)
  2. Balance Drill II:  L-Shape at the Wall (2 x 15-30 sec each side)
  • Getting Away From the Wall
  1. Balance Drill III: Tuck-Ups (3 x 5) 
  2. Balance Drill IV: Forward Monkeys (2 x 10)
  3. Balance Drill V: Swissball Plank Pike (optional press) (2 x 10)
  • Strength Endurance
  1. Arm Endurance: Crow Hold (1 x 60 sec)
  2. Core Endurance: Extended Plank (1 x 2 minutes)
  • Cooldown
  1. Cooldown: Wrists Rolls, Wrist Dynamic Stretches, Arm Swings, Leg Swings (20 sec each)

Note: Yes, you can skip certain exercises if you don't have time or don't feel like it. Yes, you can get straight into your balance drills if you like. However, if you are struggling and can't figure out why, back-track and do one/all of the exercises you skipped and you'll probably find that it helps ;-) Whatever you do, don't skip the warmup! 
Preparation and Activation
  • Lat Warmup I: Band One-Arm Lat Pulldowns. 1 set x 10 reps
  • Lat Stretch I: Wall Lat Stretch. 1 set x 60-second hold
  • Posterior Hip Warmup: Prone Hip Abductions. 2 sets x 15 reps each side
  • ​Posterior Hip Stretch: Figure 4 Stretch. 1 set x 60 seconds each side
  • Anterior Hip Warmup: Kneeling Sissy Squats. 2 sets x 10 reps
  • Anterior Hip Stretches:
i) Couch Stretch I. 1 x 60 seconds each
ii) Couch Stretch II. 1 x 60 seconds each
  • Core Activation I: Superman Plank. 1 sets x 10 reps total
Using the Wall Properly
Balance Drill I: Tuck Handstand at the Wall. 4 sets x 15-30 sec (2 sets facing wall, 2 sets back-to-wall)
Balance Drill II: L-Shape at the Wall. 2 sets x 15-30 sec
Getting Away From the Wall
  • Balance Drill III: Tuck-Ups. 3 sets x 5 reps
  • Balance Drill IV: Forward-Travelling Monkeys. 2 sets x 10 reps
  • Balance Drill V: Swissball Plank Pike (optional press). 2 sets x 10 reps
Strength Endurance
  • Arm Endurance: Crow Hold. Accumulate 1 minute
  • Core Endurance: Extended Plank. Accumulate 2 minutes
Cooldown
20-30 seconds each. Move slowly and mindfully. Refer to the warm up video for demonstrations.
  • Wrist Rolls
  • Wrist Dynamic Stretches
  • Arms Swings
  • Leg Swings