Handstand Prep Program

Part 1 of the Handstand Series

Prep your body for handstands with all things wrist, shoulder, and mid back mobility with slow progression to improve upper body weight bearing tolerance!

About the Program

How long will it take me?

This program is designed for 4 days per week at about 30 minutes per session. It may take you a little longer for the first week as you learn the exercises. It is a 6 week program with two 3 week phases, but you can adjust it to a 4 or 8 week program by shortening or lengthening each phase depending on how you’re progressing.

What makes this handstand program different than others?

This program focuses more on range of motion required to achieve the handstand line and strength to progress toward a wall handstand. It works the fundamentals that people often overlook in their handstand training! You also get access to videos on what the weight distribution on your hands should be, what the ideal handstand line is, and how to fall safely from your handstand!

What equipment do I need?

  1. Wall
  2. Bench, chair, or box
  3. Dowel, broom/mop, or PVC pipe
  4. 1-5 pound weights (can be ankle weights, dumbbells, plates, can of beans/spaghetti sauce/water bottles, etc.)
  5. 2 foam rollers, yoga blocks, stacks of olympic sized plates, stools/steps, or bosu (can mix and match – just need two objects to elevate arms/legs off the ground)

Can I do this with my other program(s)?

Typically yes! Since this program is more mobility and upper body drill focused, feel free to do this with a lower body program. If you do it with an upper body program, you may need to reduce volume/weights or add an extra rest day in between to ensure proper recovery.

Will it be too easy or too hard for me?

This program focuses on wrist, shoulder, mid back, and hip mobility/flexibility as required for a handstand. It also focuses on basic shape drills and building strength to be able to hold yourself upside down. It is a great place to start if you have no experience training a handstand or cannot lay on your back with both your arms and back on the ground (arms by your ears without arching). If you can hold a wall handstand with good form for more than 20 seconds, the program may be too easy for you and the Handstand Strength Program may be a better fit.

How does the program help with form and progression?

When you purchase the program you get access to the written program and detailed individual exercise videos. These videos go into common compensations and corrections for each exercise and have a written detailed description of the exercise, common error, and corrections. To ensure progressions, there are two phases of the program to progress time/reps/or the exercise as you move through the program. You can also write down little notes in the program based on how it felt, a certain cue, etc. to help you keep track of how each exercise feels/your progress!

How much is it?

$40 USD. I wanted to make a more accessible program for those who are unable to do my individualized workout programs or consult calls for whatever reason!
Plus, if you purchase it together with the Handstand Strength Program, you can save even more by purchasing both for $70 USD or save even more when purchasing the entire bundle!

Get started on your handstand journey!


The program made my training more concrete, I had wanted to start training for a long time without knowing how. I now have better balance and confidence to keep progressing! The organization of the program is very well done and practical, and the videos are very useful to do the movements well. It’s perfect to do at home. I learned consistency and patience and that good things take time!
– Maria

I got amazing results and more confidence and control. It helped me with body awareness and mobility exercises. The videos were short, but detailed.

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