Improve Your Freestanding Handstand Hold

This focused 2-week progression is designed to build the strength, balance, and mobility you need for a stable freestanding handstand hold. With just 30-minute sessions, 3 days a week, this add-on program fits easily alongside your regular training and delivers noticeable results, fast!

Improve Your Freestanding Handstand Hold offers:

✅ Add-on format: Designed to supplement your current fitness routine without disrupting your main training schedule.
📆 Program length: 2 weeks of focused training (3 sessions per week).
⏱️ Session length: 30 minutes per session, including coach’s insights and recovery tips.
🧠 Coaching notes: Each session includes coach’s notes to provide context, progressions, and recovery advice.
💵 Cost: $19 USD

Sample Programming - Week 1 / Session 1

TEST (10MIN) FREESTANDING HANDSTAND HOLD:
10 Minutes to Establish a Maximum Freestanding Handstand Hold 

Coach’s Note: Be sure to measure out and tape/chalk the 4x4 box. You can have as many attempts as you wish in the 10 minutes, but only the longest counts. For each attempt the time starts when your hands are in the box and both feet leave the ground. The time stops on that attempt when the head or any part of the foot (one or two) touches the ground OR when a hand leaves the border of the box. Be sure to film this as it will be helpful to watch your form as well, and may be helpful for timing purposes.

STRENGTH & STABILITY (6MIN):
30 Seconds Work/30 Seconds Rest Alternating Movements for 6 Minutes: 

Minute 1: Double Dumbbell (or Kettlebell) Overhead Hold 

Minute 2: FLR (front leaning rest) Hold Coach’s Note: For the overhead, focus on constantly pressing the weight to the “sky” with fully locked out arms, keeping the biceps close to the ears. On the FLR, squeeze the butt, flex the core and press into the rings (if no rings, complete from DBs or the ground). This is a great combo for building the shoulder and core strength needed for a handstand hold.

🏋️ Required Equipment:

pull-up bar, foam roller, low bar attachment/barbell, box/bench