HANDSTANDS AT HOME

GYMNASTICS CLASS

CLASS OVERVIEW

"What is this class about?"

This class is designed to help you better understand and practice the handstand hold while at home!

This class covers each of the topics below:

OVERVIEW:

  • 3 Mobility Exercises
  • 3 Joint Prep Exercises
  • 3 Strength Building Exercises
  • 3 Drills to Practice at Home

We have organized the class by creating individual videos for each topic, posting all accompanying notes below each video.

Once you have gone through each highlight video and their notes, you will have a much better understanding of how to approach, train, and improve your handstand hold!

"Who is it for?"

This class has been designed primarily for beginner gymnasts who are in the early stages of practicing handstands, although we discuss exercises that are very much applicable to athletes of ALL levels!

"Where and how do I start?"

Education before practice: You need to first understand what what you want your body to do, before trying to "do it".

Gymnastics is a very mental sport, and you need to get that brain of yours engaged if you're going to be successful!

To best understand the information, I highly recommend you watch all the highlight videos in order, reading through all the accompanying notes (posted below each video), then taking time to process and make sure you understand everything we discussed.

 

STEP 1:
Watch the introduction video

STEP 2:
In order, watch each topic-related video and read through the notes

STEP 3:
Let the information digest and make sure you understand what you've covered before moving on to practice

STEP 4:
Head to your living room or outside and give it a go!

THE FULL CLASS

CLASS HIGHLIGHTS

OUR FULL CLASS EDITED INTO TOPIC SPECIFIC BITES

Part 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

Part 2: Mobility

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

Part 3: Joint Prep

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

Part 4: Strength

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

Part 5: Drills + Practice

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!

CLASS WHITE BOARD

4-WEEK TRAINING PLAN

So, you made it through our entire class?
You watched each instructional video?
You read through all the coaching notes?

You feel mentally prepared to take on the hardest sport in the world?


Sweet! Let's train!

Check out our training plan to help build the strength and technique you need to achieve success.

BTC CLASSES