Press to Handstand for Flexible People - Level 1
Zack Height
GymnasticsIf you're coming from a background of yoga, dance, or you just happen to be really flexible, you are going to have different needs in terms of developing your press to handstand.
Starting out you will be able to get into a better position than many people who are able to press. The main reason? STRENGTH.
This program creates a gradual and progressive build towards increasing strength with both bent and straight arms in conjunction with press drills to create body awareness and control. You will learn how to pike correctly and you will build towards doing weighted push-ups and partial range of motion handstand push-ups!
Having a solid handstand is important for doing the actual press, but none of the drills involved in this program will require a handstand without the assistance of the wall. There are wall drills designed to increase upper back strength and the specific type of hip flexor activation you'll utilize in the press, once you are ready for it. For this program I assume you already have a decent 10-15s handstand at the minimum. If you don't have a handstand yet, then you'll want to spend some of your own time practicing wall facing variations to develop your balance.
A
Wrist Series
1 x 1:30
B1
First Knuckle Push-up
3 x 10
B2
Wrist Push-up - Kneeling
3 x 10
C1
Handstand - Wall Facing Tuck Extension
1 x 3
C2
Handstand - Wall Facing Tuck Hold
1 x 0:30
C3
Handstand - 2on2 Tuck Extensions on Wall
1 x 3
D
Pike Slide
2 x 3 @ 0:05
E
Pike Wrist Taps
2 x 6 @ 0:03
F
Pike up on Swiss Ball
2 x MAX @ 0:03
G
Standing Pike to Planche Lean
2 x 10 @ 0:01
H
Dumbbell Press - Straight Arm
2 x 10
A1
Scapular Push-up - Kneeling
2 x 10
A2
Prone ATYT - Bench
2 x 6
B1
Push-up - Incline
2 x 10
B2
Dumbbell External Rotation - Side Lying
2 x 8
C
Pike Handstand Push-up to Target
2 x 5
D1
Protracted Push-up to Target
2 x 8
D2
Trap Raise - Flat
2 x 10
E1
Forearm Stretch - Peeling Fingers
2 x 10 @ 0:30
E2
Jefferson Curl
2 x 5
A1
Sumo Good Morning - Super Wide
1 x 10 @ 0:30
A2
Staggered Pike Stretch - Anchored Extensions
1 x 10
A3
Standing Pike Stretch - Anchored
1 x 10 @ 0:20
A4
Jefferson Curl
1 x 5
A5
Supine Straddle Stretch with Band
1 x 10 @ 0:10
B
Seated Pike Leg Lifts
2 x 10 @ 0:10
C
Straddle Pike Leg Lifts
2 x 10 @ 0:10
D
Straddle Roll Up
2 x 7
E
Supine Straddle Tuck + Knee Extension
2 x 10 @ 0:10
F
Tuck Up
2 x MAX
G1
Lunging Hip Extension Stretch
2 x 10
G2
Straddle Stretch on Wall - Band
A
Wrist Series
1 x 1:30
B1
First Knuckle Push-up
3 x 10
B2
Wrist Push-up - Kneeling
3 x 10
C1
Handstand - Wall Facing Tuck Extension
1 x 3
C2
Handstand - Wall Facing Tuck Hold
1 x 0:30
C3
Handstand - 2on2 Tuck Extensions on Wall
1 x 3
D
Pike Slide
2 x 3 @ 0:05
E
Pike Wrist Taps
2 x 6 @ 0:03
F
Pike up on Swiss Ball
2 x MAX @ 0:03
G
Standing Pike to Planche Lean
2 x 10 @ 0:01
H
Dumbbell Press - Straight Arm
2 x 10
A1
Scapular Push-up - Kneeling
2 x 10
A2
Prone ATYT - Bench
2 x 6
B1
Push-up - Incline
2 x 10
B2
Dumbbell External Rotation - Side Lying
2 x 8
C
Pike Handstand Push-up to Target
2 x 5
D1
Protracted Push-up to Target
2 x 8
D2
Trap Raise - Flat
2 x 10
E1
Forearm Stretch - Peeling Fingers
2 x 10 @ 0:30
E2
Jefferson Curl
2 x 5
Zachary Height
Zack is an expert working with adults who aspire to use their bodies to perform gymnastics skills, lift weights, and expand their capacity to control their body in new and exciting ways.
It's time to get strong and apply that strength directly to your press to handstand. Start your journey today!
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