Zack Height

Gymnastics
Coach
Zachary Height

This is a basic handstand workout for the beginning handstand enthusiast. The goal is to build quality time on your hands using the wall as a guide to encourage the best possible positions.

Basic mobility will be included as part of the warm up and prep for training, but will not be the focus of this program. If you have specific mobility limitations you will want to address those separately either before or after training.

The purpose of the wall is to allow more time on the hands to build up the bones, muscles, tendons, and coordination in a way that reduces wear and tear as much as possible. The more you can train without getting injured, the faster you will learn. This type of training can seem slow, because you'll want to get off the wall and test your skills, but in the long term this is the best way to build volume, even for those somewhere between beginner and intermediate.

Of course training should be fun, so if occasionally you want to kick up without the wall to see how things are doing, go for it! Just remember that consistency in training and commitment to the process is the goal that provides the most results.

Features
1 sessions per week
Must use App app to view and log training
Program Training
Features
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Programming 5 days per week
Three progressive handstand training sessions and two sessions dedicated to recovery, so you can stay strong and efficient through the cycle.
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Delivered through TrainHeroic
Clear descriptions with accurate demos, so you know what to do and how to do it.
Equipment
Recommended
Floor // wall // exercise bands
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

Prep

A

Wrist Prep x 3 sets

Wrist Series - 60s working gently to loosen the wrists First Knuckle Push-up - 10 reps with quality and control in a kneeling position Wrist Push-up -10 reps with quality and control in a kneeling position - This is your wrist warm up everyday. Focus and execute with quality and attention to detail. The better you take care of your hands and wrists, the better they will take care of you.

Hip and Torso Prep x 3 sets

B

Sumo Good Morning - Super Wide - 10 + 10s hold on final rep Side Lying Windmill - 10 + 10s hold on final rep/side Active Pigeon Stretch - 10 + 10s hold on final rep/side Cat/Cow - Band - 10 reps

C

Handstand - Wall Facing Hold

2 x 0:30

D

Handstand - Single Leg Tuck on Wall

2 x 2 @ 0:03

E

Handstand - Wall Facing Tuck Extension

2 x 3 @ 0:03

F

Handstand - Single Leg Tuck Isolation on Wall

2 x 2 @ 0:05

G

Handstand - 2on2 Shrugs on Wall

2 x 5 @ 0:30

Recovery

H

Handstand Cool Down x 3 sets

Forearm Stretch - Peeling Fingers - 10 Lunging Hip Extension Stretch - 10/side Side Bends - Standing - 10/side Pigeon Stretch - 60s/side

Monday
Week 1 Day 2

Recovery

A

Wrist Prep x 3 sets

Wrist Series - 60s working gently to loosen the wrists First Knuckle Push-up - 10 reps with quality and control in a kneeling position Wrist Push-up -10 reps with quality and control in a kneeling position

Recovery

B

Handstand - Hamstring and Hip Prep

3 sets - 10/side - Sumo Good Morning - Super Wide 10/side - Single Leg Good Morning 60s/side - Pigeon - Elevated Incline

Recovery

C

Handstand Cool Down x 3 sets

Forearm Stretch - Peeling Fingers - 10 Lunging Hip Extension Stretch - 10/side Side Bends - Standing - 10/side Pigeon Stretch - 60s/side

Tuesday
Week 1 Day 3

Prep

A

Wrist Prep x 3 sets

Wrist Series - 60s working gently to loosen the wrists First Knuckle Push-up - 10 reps with quality and control in a kneeling position Wrist Push-up -10 reps with quality and control in a kneeling position - This is your wrist warm up everyday. Focus and execute with quality and attention to detail. The better you take care of your hands and wrists, the better they will take care of you.

Hip and Torso Prep x 3 sets

B

Sumo Good Morning - Super Wide - 10 + 10s hold on final rep Side Lying Windmill - 10 + 10s hold on final rep/side Active Pigeon Stretch - 10 + 10s hold on final rep/side Cat/Cow - Band - 10 reps

C

Handstand - Wall Facing Hold

2 x 0:30

D

Handstand - Single Leg Tuck on Wall

2 x 2 @ 0:03

E

Handstand - Wall Facing Tuck Extension

2 x 3 @ 0:03

F

Handstand - Single Leg Tuck Isolation on Wall

2 x 2 @ 0:05

G

Handstand - 2on2 Shrugs on Wall

2 x 5 @ 0:30

Recovery

H

Handstand Cool Down x 3 sets

Forearm Stretch - Peeling Fingers - 10 Lunging Hip Extension Stretch - 10/side Side Bends - Standing - 10/side Pigeon Stretch - 60s/side

Wednesday
Week 1 Day 4

Recovery

A

Wrist Prep x 3 sets

Wrist Series - 60s working gently to loosen the wrists First Knuckle Push-up - 10 reps with quality and control in a kneeling position Wrist Push-up -10 reps with quality and control in a kneeling position

Recovery

B

Handstand - Hamstring and Hip Prep

3 sets - 10/side - Sumo Good Morning - Super Wide 10/side - Single Leg Good Morning 60s/side - Pigeon - Elevated Incline

Recovery

C

Handstand Cool Down x 3 sets

Forearm Stretch - Peeling Fingers - 10 Lunging Hip Extension Stretch - 10/side Side Bends - Standing - 10/side Pigeon Stretch - 60s/side

Thursday
Week 1 Day 5

Prep

A

Wrist Prep x 3 sets

Wrist Series - 60s working gently to loosen the wrists First Knuckle Push-up - 10 reps with quality and control in a kneeling position Wrist Push-up -10 reps with quality and control in a kneeling position - This is your wrist warm up everyday. Focus and execute with quality and attention to detail. The better you take care of your hands and wrists, the better they will take care of you.

Hip and Torso Prep x 3 sets

B

Sumo Good Morning - Super Wide - 10 + 10s hold on final rep Side Lying Windmill - 10 + 10s hold on final rep/side Active Pigeon Stretch - 10 + 10s hold on final rep/side Cat/Cow - Band - 10 reps

C

Handstand - Wall Facing Hold

2 x 0:30

D

Handstand - Single Leg Tuck on Wall

2 x 2 @ 0:03

E

Handstand - Wall Facing Tuck Extension

2 x 3 @ 0:03

F

Handstand - Single Leg Tuck Isolation on Wall

2 x 2 @ 0:05

G

Handstand - 2on2 Shrugs on Wall

2 x 5 @ 0:30

Recovery

H

Handstand Cool Down x 3 sets

Forearm Stretch - Peeling Fingers - 10 Lunging Hip Extension Stretch - 10/side Side Bends - Standing - 10/side Pigeon Stretch - 60s/side

Quality handstand work facing the wall - Level 1