Handstand Moment...

The Mindful Athlete

Coach
Callum Keen

The Handstand Moment is a format for organizing handstand practice with an emphasis on fulfilling, adaptable and time efficient practice. We use a high frequency, low duration/volume approach so that you can seamlessly fit it around your life and other training.

It breaks down handstand training into three categories: Skill, Strength and Flexibility. A weekly handstand programme with built in exercise progressions and accountability through a coaching group. Join our growing community, enhance your patience and develop your handstand training with a more playful and mindful approach.

$19 / mo
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Measure & Track
Simplify your handstand progress with an organised structure. Keep everything in one place.
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Time efficiency
Minimal Effective Dose. Sometimes less is more.
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Healthy Competition
Be inspired by other's progress. Feel supported on your own journey.
Features
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Programming 3 days per week
Fit Handstand Moment's seamlessly into your other training and alongside your lifestyle.
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Meditation
Simple Meditation exercises at the end of every session.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Community
Access to a group chat within the app where you can get video feedback, encourage others and make friends.
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Delivered through TrainHeroic
Have your program, community and coach in your pocket with the TrainHeroic app.
Equipment
Required
Somewhere to hang // A sturdy wall
Recommended
Parallettes
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Session 1 / Week 1 / Flexibility Bias 

A1

HSM - Warm up / Loosen up

1 x 5:00

A2

HSM - Warm up / Building tension

1 x 5:00

B1

HSM - Overhead / Flexibility (Holds)

3 x 30

B2

HSM - Front splits / Flexibility (Holds)

3 x 30

B3

HSM - Bridge / Flexibility (Holds)

3 x 30

B4

HSM - Pancake / Flexibility (Holds)

3 x 30

C1

HSM - Bent arm / Strength (Reps)

2 x 15

C2

HSM - Planche / Strength (Reps)

2 x 15

C3

HSM - Leg lifts / Strength (Reps)

2 x 15

C4

HSM - Abs / Strength (Reps)

2 x 15

D

Meditation - Breath

1 x 21

Wednesday
Session 2 / Week 1 / Flexibility Bias

A1

HSM - Warm up / Loosen up

1 x 5:00

A2

HSM - Warm up / Building tension

1 x 5:00

B1

HSM - Kick up / Skill

B2

HSM - Handstand Hold / Skill

B3

HSM - Tuck hold / Skill

B4

HSM - Tuck up / Skill

B5

HSM - Handstand walk / Skill

B6

HSM - Press to Handstand / Skill

C1

HSM - Planche / Strength (Holds)

2 x 45

C2

HSM - L-sit / Strength (Holds)

2 x 45

C3

HSM - Press raise / Strength (Holds)

2 x 45

D

Meditation - Sounds

1 x 5:00

Friday
Session 3 / Week 1 / Flexibility Bias 

A1

HSM - Warm up / Loosen up

1 x 5:00

A2

HSM - Warm up / Building tension

1 x 5:00

B1

HSM - Overhead / Flexibility (Reps)

3 x 5

B2

HSM - Front splits / Flexibility (Reps)

3 x 5

B3

HSM - Bridge / Flexibility (Reps)

3 x 5

B4

HSM - Pancake / Flexibility (Reps)

3 x 5

C1

HSM - Kick up / Skill

C2

HSM - Handstand Hold / Skill

C3

HSM - Tuck up / Skill

C4

HSM - Press to Handstand / Skill

C5

HSM - Handstand walk / Skill

C6

HSM - Tuck hold / Skill

D

Meditation - Sensations

1 x 5:00

Coach
More from The Mindful Athlete
coach-avatar Callum Keen

Practiced Calisthenics for over 8 years. Current world record holder for 24 hour strict ring muscle up. MSc in Strength & Conditioning. Taught Handstand Workshops all over the globe.

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Inspire yourself, overcome fear.

The look on someone's face when they get their first long hold. The determination of holding an L-sit for 5 more seconds. The elegance of a press to handstand. Devoting yourself to learning to handstand can be a life changing decision. The patience, discip

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FAQs
Should I do the Handstand Moment before or after my other training?
For the most part, I would suggest doing it before, as handstand's require lots of skill and attention. However, if it is a reasonably short and easy session, you could get away with doing it after.
Do I have to pay for TrainHeroic?
The app is free to download. The payment is for the program only.
Are there any entry requirements?
No, so long as you are patient working through the progressions and prioritise smooth, consistent technique.
What's involved in this program?
We categorize the training into Skill, Strength and Flexibility. Each category contains what we call 'elements' which include, but are not limited to, Handstand Hold and Press for Skill, Handstand Push up and L-sit for Strength, Pancake and Bridge for Flexibility.
How do I progress within Handstand Moment?
Each element is broken down into variations that range in difficulty. The strength elements also reduce in reps/seconds over time to allow you to explore the more advanced variations.
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