Beginners Handstand Program Level 1

BEGINNERS HANDSTAND PROGRAM LEVEL 1

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You should understand that when participating in any exercise or exercise program there is a possibility of physical injury. If you engage in this exercise program you agree to do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself and agree to release and discharge The Handstand Movement from all and any claims

When learning to handstand, it is common to experience some discomfort in the wrists, forearms and elbows. Learning early on to recognise the difference between DOMS (delayed onset muscle soreness) and overuse is an important skill. Giving yourself permission to skip a day of training here and there is a valuable mindset to cultivate. Taking a few days off here and there to recover is better than ignoring first signs of overuse and then having to deal with tendonitis for a few months.

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Before you begin the program please watch the following video which will tell you everything you need to know before starting your handstand journey. CLICK ON THE IMAGE

In order to keep track of your progress it is good to film the start of your journey and the end. After you have warmed up doing your first workout please could you film the initial test exercises BELOW. Once you have filmed them if you could send them on Instagram (@handstandmvmt) then you will receive feedback on what your weak areas are and what you need to work on to progress in your handstand.

Kick to Wall Handstand Wall Angels

Stick Mobility Drill Standing Alignment Drill

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To improve your handstands, it’s recommended training them 3-4 times a week. The program has been created with you in mind and provides more flexibility around your training by incorporating different stages. For each stage, there is a choice of workouts - allowing you to choose what you do each day. To give yourself more variety and get the most out of the program, it’s recommended you alternate between the sessions!

As part of the program, there are four strength and conditioning workouts to choose from. If you want a challenge, these can be carried out with the handstand workout after the warm up, or if you prefer you could choose to do one or two of these a week as an extra workout to assist your handstand progress. These workouts should only take around half an hour to complete.

Please perform the handstand workouts in the following order: 1. General Warm Up 2. Shoulders A or B 3. Leg A or B 4. Wrist Warm Up 4. Handstand Drills A, B, C, or D 5. Cool Down Stretch A or B

In the handstand drills section, A and B are easier than C and D. If either are too easy or too difficult change to alternating between the two that work best for you. If you want on advice on this please feel free to message me and I will be happy to help.

In each workout there is a guide on reps and time, don’t feel like you have to stick to this, please take your time and do what you can. Progress without injury is key!

You will have lifetime access to this pdf and this workout but once these workouts do get too easy we recommend you move onto the beginners level 2 workouts that can be found in the shop our website.

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GENERAL WARM UP WRIST WARM UP

EXERCISE SETS REPS EXERCISE SETS REPS

Choose one: 10 - 15 reps in each Wrist Warm up 1 position High Knees 1 1 min Heel Flicks Star Jumps Perform the wrist warm up LAST just before you do the handstand drills this will make sure they Choose one: are full ready to go upside down. Lunges 1 15 reps each side Squat Knee Lifts

Choose one: Squat Jump 1 20 reps Plank Walkouts

Hip Swings 1 10 reps each way

SHOULDERS A SHOULDERS B

EXERCISE SETS REPS EXERCISE SETS REPS

10 in each 10 in each Foam Roller & Ball 1 Foam Roller & Ball 1 position position 10 reps each 10 reps each Shoulder Circles 1 Bent Arm Shoulder Circles 1 way way 30 reps each in Shoulder Pumps 1 Strap Rotation 1 10 - 15 reps each position,

Cross Arm Shoulder Opener 1 30 secs - 1 min Shoulder Opener OR 1 30 secs - 1 min Shoulder Opener with Stick 6 - 8 reps each Side Lying Thoracic Windmill 2 side 5 Reps Each Deep Squat Rotation 2 Side

Choose two: Choose two: Wall Angels (if you can’t get your Wall Angels (if you can’t get your elbows to the wall stick to the elbows to the wall stick to the below exercises instead ) below exercises instead ) 2 10 reps 2 10 reps W - Y W - Y W Raises W Raises Swimmers Swimmers

Puppy Pose Stretch 1 30 secs - 1 min Cat Camel Stretch 2 10 - 12 reps

3 -5 in each Shoulder mobility with stick 1 Up to 1 min hold CARS 1 position 10 - 15 in each Theraband Prehab 1 position Theraband Shrug 1 10 reps Scapula Shrugs 1 10 reps

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EXERCISE SETS REPS EXERCISE SETS REPS

30 seconds in Lunge Holds 1 Hip Mobility 1 each position 30 seconds in 20 seconds in Lunge Holds 1 Knee Lifts 1 each position each position 30 second - 30 seconds in Hamstring Stretch on Block 1 Knee Lifts 1 1 minute each position 30 seconds in Runners Stretch 1 Side Leg Lifts 1 8 - 10 each side each position

Side Leg Rocks 1 8 - 10 each side Pike Leg Lifts 1 10 each side

Straddle Leg Lifts 1 10 each side Cossack Squat Rocks 1 5 Each Side

Walking Downward Dog OR Single Leg Good Morning 1 8 - 10 each side 1 8 - 10 each side Downward Dog

HANDSTAND A HANDSTAND B

EXERCISE SETS REPS EXERCISE SETS REPS

Standing Alignment 2 30 sec hold Floor Alignment 2 30 sec hold

Lunge & Lift 2 3 - 5 reps each side Lunge & Kick Up 2 3 - 5 reps each side

Cartwheels Work on both on the floor and on/off the wall for Lunge & Kick Up 2 3 - 5 reps each side a few reps.

Kick to Wall 2 3 - 5 reps each side Chest to Wall Hold 2 10 - 30 second hold

Kick to Wall 2 3 - 5 reps each side

HANDSTAND C HANDSTAND D

EXERCISE SETS REPS EXERCISE SETS REPS

Back to Wall Alignment 2 2 - 4 reps Standing Alignment 2 30 sec hold

Cartwheels Work on both on the floor and on/off the wall for a Chest to Wall Walks 2 2 reps few reps.

Choose one: L Stand Hold 2 10 second hold L Kicks Lunge 2 3 - 5 reps each side Choose one: L Kicks from floor L Kick Switches Lunge 2 3 - 5 reps each side Freestanding Kick up L Kicks Switches from floor 2 3 reps each side (no wall) Freestanding Kick up 2 3 reps each side (no wall)

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EXERCISE SETS REPS EXERCISE SETS REPS

30 seconds in 30 seconds - 1 Table Top 1 each position Posterior Capsule Stretch 1 minute on each side 30 seconds - 1 Pigeon Stretch 1 minute each 30 seconds in Hip & Shoulder Stretch 1 side each position

10 reps in each 10 reps in each Foam Roller & Ball 1 Foam Roller & Ball 1 position position

CONDITIONING A CONDITIONING B

EXERCISE SETS REPS EXERCISE SETS REPS

Glute Bridges 2 10 Reps Bum Lifts 2 10 Reps

30 reps (15 each Knees to Chest 2 10 Reps Shoulder Taps 2 side) 30 seconds - 1 Plank Hold 2 min hold Dish Hold 2 30 seconds hold

20 - 30 seconds Dolphin Pose Hold 2 10 - 20 seconds hold Hip Raise Holds 2 hold 30 seconds to 1 Wide Squat Hold 1 minute hold Blocks Around the World 2 10 reps

CONDITIONING C CONDITIONING D

EXERCISE SETS REPS EXERCISE SETS REPS

15 - 30 second Single Leg Chair Pose 2 30 seconds hold Single Arm - Single Leg Plank 2 hold each side Straddle Sit-up 2 20 reps Dish Rocks 2 15 reps 8 - 10 reps each SIde Plank Dip & Twist 2 side Forearm Plank Rocks 2 20 reps

Leg Lowers 2 10 reps 30 seconds to 1 Warrior 3 Hold 1 minute hold

Up & Down Plank 2 10 reps V Ups 2 10 Reps

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HANDSTAND DRILLS

L Stand Switches Wall Tuck Slides

Half Handstand Holds Floor Kick ups with Blocks

HEADSTAND TUTORIAL

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HANDSTAND GRIP

BREATHING

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If you have any questions or want to send me any videos to look at along the way please just drop me a message on Instagram.

I can’t wait see you upside down.

Natalie (@theoutspoken30s)

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