4 Weeks to Handstand

Sessions

1. #1

   Week 1 · Day 1 — Strength

   Tabata = 20s on / 10s off alternating hollow & arch. Keep ribs locked down during dislocates. 10 sec hold at the top of each inchworm.

2. #2

   Week 1 · Day 2 — Volume

   Box sequence: push-up support hold 10s → walk hands in → box handstand hold 10s. Repeat 5 times per set, 3 sets total. Stack hips over shoulders & shoulders over hands when walking in.

3. #3

   Week 1 · Day 3 — Skill

   Hands no more than 10cm from wall (stomach facing wall). Tap one foot away while balancing on the other. Good kick-up rep = vertical, controlled, no part of body touching wall.

4. #4

   Week 2 · Day 1 — Strength

   Hollow & arch holds: 5 x 30s hold / 30s rest. Plate raises: SLOW, maintain strong hollow throughout. Wall walks: 2 reps per minute (EMOM), 10s hold at top of each.

5. #5

   Week 2 · Day 2 — Volume

   3 rounds: 60s hollow hold → 60s arch hold → 60s rest. Then accumulate 5 total mins in stomach-to-wall handstand — rest as needed.

6. #6

   Week 2 · Day 3 — Skill

   Back to wall this week. a) One-foot tap drill — same as Week 1. b) Peel both heels off wall simultaneously and find balance.

7. #7

   Week 3 · Day 1 — Strength

   Rock combo: keep feet AND hands off floor in transition. Pass throughs: 3 x 120s, ribs locked. Arm holds: shoulder stacked directly over hand, 10s each side. V-outs: SLOW, move feet forward to deload if needed.

8. #8

   Week 3 · Day 2 — Volume

   20 min quality circuit — avoid fast or sloppy reps. Each inchworm rep: 5 push-ups + 10 scapula push-ups + 10s extended plank hold. Handstand holds: 90s back to wall, rest as needed between rounds.

9. #9

   Week 3 · Day 3 — Skill

   Spotted balance: 5 x 30s with a partner. Reverse planche: hands ~0.5m from wall, use core & fingers to pull to vertical. Kick-up practice off wall this week — no wall assistance.

10. #10

    Week 4 · Day 1 — Strength

    Complex per round: hollow hold 10s → rocks x10 → V-sits x10 → arch hold 10s → arch rocks x10. Plate raises: heavier than Week 2. Push-up + wall walk + 10 shrugs: 60s rest between sets.

11. #11

    Week 4 · Day 2 — Volume

    Snap: 5s hollow hold then snap up to V-sit. 50m floor sliders. Wall handstand: 3 max-effort holds back to wall — full rest between sets.

12. #12

    Week 4 · Day 3 — Skill

    Accumulate as much balance time off wall as possible. Use spotter or set up near wall for parallette work. Play time: try opposite leg kick-up, cartwheels, or any variations you feel confident with!