OVERHEAD OVERHAUL

21 DAYS TO IMPROVE RANGE OF MOTION & STABILITY

THIS PROGRAM AIMS TO INCREASE UPPER BODY CAPABILITIES, WITH THE GOAL OF IMPROVING HANDSTAND SKILLS AND OVERHEAD EXERCISES

What's Included:

PROGRAM DETAILS

1. What is this Overhead Overhaul Program?

In short — It’s 21 days to improve your mobility, stability, strength and range of motion in the top half of your body. You’re going to feel more free!

A 3-week training plan focused on helping athletes improve their position overhead, strengthening and increasing the safe range of motion that the shoulders and upper body can move through, as it relates to gymnastics skills and fitness exercises. Athletes’ performance in any inversion or overhead movement will improve as they are able to move more fluidly, comfortably, safely and effectively through gymnastics skills. Did I mention it can also reduce your risk of injury and is a great way to help recover after an injury? Yeah, that too.

2. What specific improvements can I expect to see?

Here are the specific goals I had in mind for you when creating this training plan:

  • Achieving an easier, more comfortable experience lifting straight arms fully overhead
  • Getting into a more vertical, better “stacked” handstand positions
  • Achieving the proper arch position by hinging at the shoulders (not the back!)
  • More fluid, powerful swings on the bar
  • Better hollow and arch positions during all skills
  • Reduce pain and discomfort in the upper body during handstand skills
  • Reduce pain and discomfort in the upper body during bar skills
  • Reduce pain and discomfort in the upper body during ANY gymnastics skill!
  • Lifting and holding weight overhead with more efficiency and confidence

Reminder: These are the intentions I would like to see ALL my athletes improve upon, but in reality, everyone's journey is different! Your current ability level, work ethic, consistency, and physique all play a part in the speed in which you progress, so when it doubt, just —

1. Stay in a positive frame of mind
2. Be willing to put in the work
3. Don't make excuses - Be consistent!
4. Do your best!

You'll always achieve success when giving 100%!

3. How long is it?

21 consecutive days. That’s 3 weeks of consistent, daily practice! Each daily session runs approximately 20:00 - 30:00. 

4. What equipment do I need?

In a nut shell, you can use what you have available!

I like to mix things up, so in this plan, I demonstrate using the following tools:

  • Box (really, anything you can stretch off of works great!)
  • Theraband
  • Mini band
  • Thin resistance band (large loop)
  • Thick resistance band (large loop)
  • Stick (PVC pipe, broom, etc.)
  • Light weight (dumbbell, kettlebell, even a water bottle works!)
  • Medball (or, any ball that you can set a hand on and roll forward with!)
  • Foam Roller
  • Camera Phone (I HIGHLY recommend taking before and after photos!)

 

But, of course, you are encouraged to adapt based on the equipment you have! If you do not have access to four different kinds of bands, for example, you can tailor any exercise to work with what you do have on-hand. There are a thousand different variations for any given exercise, so use that big brain of yours and get creative!

5. Who is this training for? What ability level do I need?

Our Overhead Overhaul Program is for athletes who feel physically restricted in their upper body when practicing handstand skills or holding weight overhead, and want to improve their overall movement in their upper body, specifically targeting mobility, joint stability and freedom in their range of motion within the shoulder and thoracic spine areas.

All ability levels will be able to complete this program by modifying any exercise to “bodyweight only” versions, if needed. It’s more important to target and activate the intended parts of the body and go equipment-free, rather than trying to use a level of resistance (bands or weight) that is not beneficial or safe.

Most importantly, all athletes must be injury free and capable of completing all exercises safely and correctly before starting this program (or, any of our programs!) If you are injured or currently experiencing pain, I first and foremost recommend that you seek professional medical help before moving forward with any of the BTC training programs.

6. What are the 4 Steps of this Program?

Follow these 4 steps to maximize your training:

 

Step 1: Bench Mark Testing — Take your Day 1 photos to track progress

Step 2: Daily Sessions — 21 Consecutive Days of work

Step 3: Re-Test — One more round of photos to compare with Day 1!

Step 4: Self-Reflection and Follow-Up

RECEIVE A LINK TO DOWNLOAD THE PROGRAM PDF IMMEDIATELY AFTER CHECK OUT!

21 Days


Follow Along Demos


Progress Tracking