Description
How long will it take me?
Both programs are designed for 4 days per week at about 30 minutes per session. It may take you a little longer for the first week of each program as you learn the exercises. Both are a 6 week programs 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. So by bundling, you’re getting a 12 week program with 4 phases!
What makes this handstand program different than others?
The Handstand Prep 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! The Handstand Strength Program focuses more on building strength and body awareness to help achieve a straight handstand line. It works the fundamentals at the wall to help build a good base when trying to progress off the wall! 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?
- Wall
- Bench, chair, or box
- Dowel, broom/mop, or PVC pipe
- 1-5 pound weights (can be ankle weights, dumbbells, plates, can of beans/spaghetti sauce/water bottles, etc.)
- 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)
- Big looped band (I use Rubberbanditz 41 inch band – code LAURA10 will give you a discount, but any big looped band will work!)
Can I do this with my other program(s)?
Typically yes! Since the Handstand Prep Program is more mobility and upper body drill focused and the Handstand Strength Program is more core and upper body drill focused, feel free to do this with a lower body program. Programs like the Pistol Squat Program or Hip Prehab Program pair well with this. 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?
The Handstand Prep 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 or Handstand Balance Program may be a better fit.
The Handstand Strength Program focuses on upper body strength and body awareness/control as required for a handstand. It is a great place to start if you don’t yet have a solid wall handstand. If you can hold a wall handstand with good form for more than 40 seconds, the program may be too easy for you and the Handstand Balance 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!
What kind of support do I get?
Feel free to reach out via email if you have any questions throughout the program. You also get access to the Facebook community page to work through the program with others, share wins, ask questions, etc! If you’d like, you can even post videos in the Facebook group of exercises that are in your program to get feedback on form!
How much is it?
$80 USD. By bundling the 2 programs, valued at $45 each, you save $10! 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 can save even more by purchasing the entire Handstand Series Bundle!
What if I don’t like the program?
As you receive the program once you purchase it, no refunds will be given. If you have any questions about if the program is right for you, please email paradigmofperfection@gmail.com with any questions you have!
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