Zack Height

Gymnastics
Coach
Zachary Height

This 6 week program is for people who have a 10-20s handstand, but struggle with consistency and extending out holds. It will includes a significant amount of wall work. While you may be tempted to do some of the drills without the wall, I encourage you to trust the program. Wall work is to build endurance, improve positioning, and allow for increasing spatial awareness. They will make you better.

This program will also address entries and help you build volume entering and stabilizing the handstand.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$50
Get Handstand - Alignment and Consistency
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Improve Alignment
Alignment is important for more than just looks in a handstand. Getting into a nice stacked position is efficient and will allow your body to train more while enduring less strain and fatigue. Over time this compounding of more training with better recovery will result in major progress with less struggles dealing with two steps forward and one step backwards.
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Build Consistency
Handstands are frustrating. The trial and error, kick up and see what happens, approach is great for the initial learning, but once you start being able to hold, you need a plan. Working off the wall precisely with various drills will help you better understand your positioning and create the balance how and when you choose instead of rolling the dice every time you kick up.
Equipment
Recommended
Empty floor spaceWall you can put your feet onBench/BoxesBands for stretchingFoam Roller
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Sample Week
Week 1 of 6-week program
Sunday
Full Session

A

Wrist Series

1 x 2:00

B1

First Knuckle Push-up

3 x 10

B2

Wrist Push-up - Kneeling

3 x 10

B3

Wrist Rock Push-up

3 x 10

C1

Prone Handstand - Shoulder Flexion

3 x 10

C2

Side Lying Windmill

3 x 10 @ 0:30

D

Handstand - Wall Facing Hold

2 x 0:30 @ 1:00

E

Handstand - Wall Facing Scissor Legs

3 x 12

F

Handstand - Slide Away

3 x 5

G

Handstand - Wall Facing Partial Tuck Take Off

3 x 3

H

Handstand - Kick Up with Split Legs

2 x 6

I

Handstand - Wall Facing Shrugs

2 x 10

J1

Forearm Stretch - Peeling Fingers

2 x 10 @ 0:30

J2

Wrist Stretch - Single Arm

2 x 10 @ 0:30

Monday
Maintenance Session

A

Wrist Series

1 x 2:00

B1

First Knuckle Push-up

3 x 10

B2

Wrist Push-up - Kneeling

3 x 10

B3

Wrist Rock Push-up

3 x 10

C1

Prone Handstand - Shoulder Flexion

2 x 10

C2

Side Lying Windmill

2 x 10 @ 0:30

D

Handstand - Wall Facing Hold

2 x 0:30 @ 1:00

E

Handstand - Wall Facing Scissor Legs

2 x 12

F

Handstand - Slide Away

2 x 5

G

Handstand - Wall Facing Partial Tuck Take Off

2 x 3

H

Handstand - Kick Up with Split Legs

2 x 10

I

Handstand - Wall Facing Shrugs

2 x 10

J1

Forearm Stretch - Peeling Fingers

2 x 10 @ 0:30

J2

Wrist Stretch - Single Arm

2 x 10 @ 0:30

Tuesday
Mobility Work

A

Wrist Series

1 x 2:00

B1

Banded Lat Stretch

3 x 1:00

B2

Pigeon - Elevated Incline

3 x 1:00

C1

Lat/Tri Insertion Stretch

3 x 1:00

C2

Diagonal Stretch

3 x 10 @ 0:10

D1

Side Bends - Standing

3 x 10

D2

Active Pigeon

3 x 10 @ 0:10

E1

Foam Roll - Lats

2 x 1:00

E2

Thoracic Extension Over Foam Roller

2 x 1:00

Wednesday
Full Session

A

Wrist Series

1 x 2:00

B1

First Knuckle Push-up

3 x 10

B2

Wrist Push-up - Kneeling

3 x 10

B3

Wrist Rock Push-up

3 x 10

C1

Prone Handstand - Shoulder Flexion

3 x 10

C2

Side Lying Windmill

3 x 10 @ 0:30

D

Handstand - Wall Facing Hold

2 x 0:30 @ 1:00

E

Handstand - Wall Facing Scissor Legs

3 x 12

F

Handstand - Slide Away

3 x 5

G

Handstand - Wall Facing Partial Tuck Take Off

3 x 3

H

Handstand - Kick Up with Split Legs

2 x 6

I

Handstand - Wall Facing Shrugs

2 x 10

J1

Forearm Stretch - Peeling Fingers

2 x 10 @ 0:30

J2

Wrist Stretch - Single Arm

2 x 10 @ 0:30

Thursday
Maintenance Session

A

Wrist Series

1 x 2:00

B1

First Knuckle Push-up

3 x 10

B2

Wrist Push-up - Kneeling

3 x 10

B3

Wrist Rock Push-up

3 x 10

C1

Prone Handstand - Shoulder Flexion

2 x 10

C2

Side Lying Windmill

2 x 10 @ 0:30

D

Handstand - Wall Facing Hold

2 x 0:30 @ 1:00

E

Handstand - Wall Facing Scissor Legs

2 x 12

F

Handstand - Slide Away

2 x 5

G

Handstand - Wall Facing Partial Tuck Take Off

2 x 3

H

Handstand - Kick Up with Split Legs

2 x 10

I

Handstand - Wall Facing Shrugs

2 x 10

J1

Forearm Stretch - Peeling Fingers

2 x 10 @ 0:30

J2

Wrist Stretch - Single Arm

2 x 10 @ 0:30

Friday
Mobility Work

A

Wrist Series

1 x 2:00

B1

Banded Lat Stretch

3 x 1:00

B2

Pigeon - Elevated Incline

3 x 1:00

C1

Lat/Tri Insertion Stretch

3 x 1:00

C2

Diagonal Stretch

3 x 10 @ 0:10

D1

Side Bends - Standing

3 x 10

D2

Active Pigeon

3 x 10 @ 0:10

E1

Foam Roll - Lats

2 x 1:00

E2

Thoracic Extension Over Foam Roller

2 x 1:00

Coach
More from Zack Height
coach-avatar Zachary Height

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Alignment and Consistency

It's time to take control of your training and improve your handstand.

Get Handstand - Alignment and Consistency
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