HANDSTANDS AT HOME

VIRTUAL CLASS OUTLINING HOW TO SAFELY AND SUCCESSFULLY PRACTICE HANDSTANDS AT HOME

STEP 01

ABOUT THE CLASS

WHAT IS COVERED?

I'll show you how to practice handstands safely and effectively at home — You don't even need equipment! We cover strength training, mobility, flexibility and drills.

WHO IS IT FOR?

This class is best suited for more beginner athletes who are in the beginning stages of their handstand journey.

STEP 02

WATCH THE SERIES

1. CLASS OVERVIEW

Coaching Notes


This 20:00 class has been designed for more beginner gymnasts who want to know how to safely and effectively practice their handstands at home.

BUT, don't be fooled! All of the exercises and drills provided are applicable to athletes of ALL ability levels.

We cover 4 main topics, with exercises for each:

1. Mobility
2. Joint Prep
3. Strength
4. Drills and Practice

2. MOBILITY AND STRETCHING

Coaching Notes


Exercises:

1. Arm circles: Forward, backward, each side
2. Inchworm + down dog stretch
3. Box tricep extensions

 

Recommended Reps:

3 Rounds of 5 reps each movement

3. PREPARING YOUR WRISTS

Coaching Notes


Exercises:

1. Wrist roll-outs
2. Wrist push-ups
3. 3-way scapular push-ups

 

Recommended Reps:

3 Rounds of 5 reps each movement

4. STRENGTH EXERCISES

Coaching Notes


Exercises:

1. Pause push-ups
2. 0:05 Hollow and arch
3. Inchworm + planche

 

Recommended Reps:

3 Rounds of 5 reps each movement

5. PROGRESSIONS AND DRILLS

Coaching Notes


Exercises:

1. Chair handstand shoulder shrugs
2. Chair inchworm + leg lifts
3. Wall walks

 

Recommended Reps:

Spend 5:00 on each exercise, practicing the movement until you become too fatigued to continue with good form. Rest as needed before continuing to practice. It is much more important to prioritize quality movement over number of reps!

STEP 03

KATI'S WHITEBOARD