How long will it take me?
The Handstand Strength & Balance Bundle includes 2 separate programs for a total of 12 weeks. Each 6-week program has 2 separate phases to assist with progression. But depending on difficulty for you, each program can be adjusted to 4 or 8 week programs if you’re progressing a little slower or faster. The first program in this bundle (handstand strength) is designed for 4 days per week at about 30 minutes per session. The second program in this bundle (handstand balance) is designed for 5 days per week at about 30 minutes per session. For each program, it may take you a little longer for the first week as you learn the exercises. The time to progress from a wall to free standing handstand varies significantly from person to person, so be patient and consistent with your training!
What makes this handstand program different than others?
The first program in this bundle, the handstand strength program, focuses more on building strength and body awareness to help achieve a straight handstand line. It works the basics at the wall to help build a good foundation when trying to progress off the wall.
The second program in this bundle, the handstand balance program, focuses on finding your balance point, body awareness, and building strength to achieve a free standing handstand. It works drills at the wall to learn where your individual balance point is with access to videos for each individual exercise to ensure proper form, provide expert tips, and correct common errors.
On top of all that, 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?
- 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! The programs are more core, and upper body drill focused, so feel free to do this with a lower body program. Feel free to do this with programs like the Pistol Squat Program or Hip Prehab 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?
In order to start with the handstand strength program, you should be able to lay on your back with both your arms and back on the ground (arms by your ears without arching the back). This program focuses on upper body strength and body awareness/control as required for a 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. If you can’t lay on your back with both arms overhead with your back on the ground, the Handstand Prep Program will be a better place to start (it can also be bundled with the Handstand Strength Program)
Once you finish the handstand strength program, you should be able to hold a solid wall handstand with good form for 40 seconds. The next program would be the handstand balance program, which focuses on finding your balance with body awareness/control as required for a free standing handstand.
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 each 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?
$80 USD. By bundling you save $10 off the cost of purchasing each program separately! I wanted to make a more accessible programs for those who are unable to do my individualized workout programs or consult calls for whatever reason! You can also purchase the entire bundle and save even more!
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 firstname.lastname@example.org with any questions you have!