beginner handstand

BEGINNER HANDSTAND

PROGRAM OVERVIEW

Our Beginner Handstand Program will help you take your first steps into the world of Handstand. It consists of three weekly follow along workouts that have been designed to help you build strength and confidence in 3 main areas: Body Shaping & Awareness: Core Conditioning & Joint Preparation: Alignment, Support & Muscular Endurance

LEVEL
◼︎ Beginner
 
DURATION
◼︎ 25 – 45 Minutes
 
DESCRIPTION
Our Beginner Handstand Program is designed to get you started on your Handstand Journey. It consists of 3 Phases. The main areas that we focus on are
◼︎ Body Shaping & Awareness
◼︎ Core Conditioning & Joint Preparation
◼︎ Alignment, Support & Muscular Endurance
Our aim is to build a solid foundation that will make progressing to balance work and skill training much more seamless. “The Slow Way Is The Fast Way” is our mantra for most of our bodyweight training. And emphasizing quality over quantity will allow you to remain injury-free and get the most out of your Handstand Training.
As this is an introductory level program it is designed to ease you into your Handstand Training and give your joints plenty of time to adjust to the rigors of being upside down.
 
WORKOUT FREQUENCY
◼︎ The program consists of two workouts per week. But like all of our programs, there is some flexibility in its application if you feel up to it you could complete up to 4 workouts per week. If you were training 2 days per week you would train on 2 non-consecutive days, for example, Tuesday and Thursday. If you were training 4 days per week you could train Monday, Tuesday, Thursday, Friday, and have Wednesday and Weekends for recovery.
◼︎ There is no set length for each phase. You will continue with that phase until you can complete all the exercises as prescribed. Once you reach this stage we want you to stay with that phase for another 2 weeks allowing your body to fully adapt before overloading it with the next phase.
 
SETS AND REPS
◼︎ The Sets are always fixed however if at first, you cannot complete all sets for the required time that is no problem go for as long as you can. Do not move on to the next phase before you can complete all exercises for the prescribed sets and times.
 
REST PERIODS
◼︎ In regards to rest periods again there is no set amount of rest time. Rest as long as needed to give the next set your full effort. Generally, this will be between 1 – 3 Mins
 
EQUIPMENT
◼︎ Boxes or Benches
◼︎ Yoga mat
◼︎ Wall
◼︎ Floor Space
 
Play Video
DESCRIPTION
Want To Learn HANDSTAND For Beginners Hey everybody. Have you ever wanted to turn your world upside down and learn how to handstand? But have either been too scared or didn’t know where to start. Then this series is for you. The Beginner Handstand series covers the basics to get you started on your Handstand journey. I will be releasing a new workout each week for the next three weeks. That’s three total workouts that can be used for as long as you need to progress to the next phase of your training. You don’t need any previous experience with Handstand. Even if you never want to progress to balancing on your hands these exercises are a great conditioning tool for your shoulders and core. And a fantastic way to build body awareness. Today is Workout 1. We cover warming up and joint preparation for Handstand. Body Alignment and Strengthening exercises and finally a Cool Down Stretch. The workout is listed below. For those of you that are interested in taking your Handstand training to the next level. I highly recommend you check out our good friend Andrii Bondarenkos Handstand programs. Andrii is one of the world’s premier Handbalancers and his programs are amazing. Below is a link to his website where you can find more information. https://andriibondarenko.com/
 
❤︎ Level: Beginner
❤︎ Duration: 30 Minute

WARM-UP
◼︎ ARM CIRCLES BACKWARDS | 30 SEC
◼︎ ARM CIRCLES FORWARDS | 30 SEC
◼︎ BONDARENKOS | 30 SEC
◼︎ ELBOW CIRCLES | 30 SEC
◼︎ HIP CIRCLES | 30 SEC
◼︎ SQUAT TO PIKE | 30 SEC
◼︎ WRIST FLEXION | 30 SEC

 

WORKOUT
◼︎ ROUND FLAT HOLLOW BACK
3. SETS | 30 SEC
◼︎ BODY LINE FRONT | BODY LINE BACK
3. SETS | 30 SEC
◼︎ FRONT SUPPORT | REAR SUPPORT
3. SETS | 30 SEC
◼︎ BOX L HANDSTAND
4. SETS | 30 SEC

 

COOL DOWN
◼︎ GERMAN STRETCH | 30 SEC
◼︎ KNEELING HIP FLEXOR | 30 SEC
◼︎ T-STRETCH | 30 SEC
◼︎ PUPPY STRETCH | 30 SEC

EQUIPMENT
◼︎ Box or Benches

Let’s go workout! ❤ Winter
Play Video
DESCRIPTION
Want To Learn HANDSTAND For Beginners – Workout 2 Hey everybody. Have you ever wanted to turn your world upside down and learn how to handstand? But have either been too scared or didn’t know where to start. Then this series is for you. The Beginner Handstand series covers the basics to get you started on your Handstand journey. I will be releasing a new workout each week for the next three weeks. That’s three total workouts that can be used for as long as you need to progress to the next phase of your training. You don’t need any previous experience with Handstand. Even if you never want to progress to balancing on your hands these exercises are a great conditioning tool for your shoulders and core. And a fantastic way to build body awareness. Today is Workout 1. We cover warming up and joint preparation for Handstand. Body Alignment and Strengthening exercises and finally a Cool Down Stretch. The workout is listed below. For those of you that are interested in taking your Handstand training to the next level. I highly recommend you check out our good friend Andrii Bondarenko’s Handstand Programs. Andrii is one of the world’s premier Hand balancers and his programs are amazing. Below is a link to his website where you can find more information.
 
❤︎ Level: Beginner
❤︎ Duration: 30 Minute

 

WARM-UP
◼︎ ARM CIRCLES BACKWARDS | 30 SEC
◼︎ ARM CIRCLES FORWARDS | 30 SEC
◼︎ BONDARENKOS | 30 SEC
◼︎ ELBOW CIRCLES | 30 SEC
◼︎ HIP CIRCLES | 30 SEC
◼︎ SQUAT TO PIKE | 30 SEC
◼︎ WRIST FLEXION | 30 SEC

 

WORKOUT
◼︎ ARCH TUCK PELVIS | 3 SETS x 30 SEC
◼︎ BEAR WALKS | ELEPHANT WALKS | 3 SETS x 45 SEC
◼︎ STEP KICK ARABESQUE | FRONT SUPPORT TAPS | 3 SETS x 45 + 30 SEC
◼︎ BOX TUCK HANDSTAND | 4 SETS x 30 SEC

COOL DOWN
◼︎ GERMAN STRETCH | 30 SEC
◼︎ KNEELING HIP FLEXOR | 30 SEC
◼︎ T-STRETCH | 30 SEC
◼︎ PUPPY STRETCH | 30 SEC

 

EQUIPMENT
◼︎ Box or Benches

Let’s go workout! ❤ Winter
Play Video
DESCRIPTION
Hey everybody. Have you ever wanted to turn your world upside down and learn how to handstand? But have either been too scared or didn’t know where to start. Then this series is for you. The Beginner Handstand series covers the basics to get you started on your Handstand journey. I will be releasing a new workout each week for the next three weeks. That’s three total workouts that can be used for as long as you need to progress to the next phase of your training. You don’t need any previous experience with Handstand. Even if you never want to progress to balancing on your hands these exercises are a great conditioning tool for your shoulders and core. And a fantastic way to build body awareness. Today is Workout 3. We cover warming up and joint preparation for Handstand. Body Alignment and Strengthening exercises and finally a Cool Down Stretch. The workout is listed below. For those of you that are interested in taking your Handstand training to the next level. I highly recommend you check out our good friend Andrii Bondarenko’s Handstand Programs. Andrii is one of the world’s premier Hand balancers and his programs are amazing. Below is a link to his website where you can find more information.
 
❤︎ Level: Beginner
❤︎ Duration: 30 Minute

WARM-UP
◼︎ ARM CIRCLES BACKWARDS | 30 SEC
◼︎ ARM CIRCLES FORWARDS | 30 SEC
◼︎ BONDARENKOS | 30 SEC
◼︎ ELBOW CIRCLES | 30 SEC
◼︎ HIP CIRCLES | 30 SEC
◼︎ SQUAT TO PIKE | 30 SEC
◼︎ WRIST FLEXION | 30 SEC

WORKOUT
◼︎HOLLOW HOLD | ARCH HOLD | 3 SETS x 30 SEC
◼︎ FRONT SUPPORT | TABLE ROCKS | WALK IN WALK OUT | 3 SETS x 30 – 45 SEC
◼︎ WALL HANDSTAND | STRAIGHT BODY HANG | 3 SETS 30 SEC

COOL DOWN
◼︎ GERMAN STRETCH | 30 SEC
◼︎ KNEELING HIP FLEXOR | 30 SEC
◼︎ T-STRETCH | 30 SEC
◼︎ PUPPY STRETCH | 30 SEC

EQUIPMENT
◼︎ Box or Benches

Let’s go workout! ❤ Winter
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