This program is for someone who can already kick up and balance for a few seconds but is looking to increase the length of their handstand hold.

Avoid doing drills for the sake of doing them - practice with intention. Use each exercise as a chance to increase your spatial awareness. With each rep, try to take note of what each body part feels like when you are upside down - mindful reps are the key to progress.

Each week includes 3 workouts. They will take a minimum of 30 minutes (could be longer depending on how long you want to practice your freestanding handstands at the end of each workout). I’ve tried my best to keep these workouts short so you can incorporate these into your own training. That being said, frequency is important in learning a handstand so you will get out what you put in! If you plan on doing these workouts during a ‘shoulder day/upper body push day’, try to do your handstand training first while you are fresh!

This program is for those who have a consistent freestanding handstand kick up, can hold for a couple of seconds and are looking to increase their hold time. If you are still working on building a consistent kick up, check out my other program: Beginner Balancing.

This program requires access to a cable machine, light dumbbells and a wall. That being said, there are ways to do this if you don’t have access to this equipment, so please reach out if you need a substitute exercise!