Handstand - Working on the Wall - Level 1
Zack Height
GymnasticsIf you can't hold 20-30 seconds 9/10 attempts then this is for you. The goal is to build quality time on the wall to clean up alignment and gain the body control to make freestanding holds more consistent.
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.
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 3 @ 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
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
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 3 @ 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
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
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 3 @ 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
Zachary Height
Zack is interesting in plans that are practical and get straight to the movements that will help create progress. Both in his own training and with clients he wants time to be efficient, so that each session is moving towards the ultimate goal.
Quality work is the fastest way to get your handstand in the alignment and balancing capacity you want. Don't waste time kicking up in the floor and hoping. These drills are designed to progressively build your coordination so you can develop the strength
Get Handstand - Working on the Wall - Level 1
