With this program you will learn to perform a handstand. We will work on the muscles involved to ensure we have enough strength, we will also take care of mobility and we will gradually learn the technique to be able to maintain balance. At the end With this program you will be able to do at least 10” handstand series without any problem. 

 **You should know** 

 - This program is designed to be done 2 days a week, with an optional third routine per week. If you want to add an extra day, it can therefore be combined with other programs or routines. 

 - The duration of the routines is between 30' and 50' depending on the rest times you choose, in each phase you will We will indicate what rest times you can choose. 

 - It is important that you read the description and objectives of each phase, as we will indicate key details about how to approach the routines and technique. 

 - When you finish this program you can move on to improving posture in handstand and planks, with which you will learn to improve your technique until making it much stricter and perfecting your handstand. 

 **Requirements** 

 To start this program you need to be able to perform 15 push-ups.

Handstand

In this phase, our main goal will be to gain the basic push strength for the handstand and be able to do a wall-assisted handstand. If you find this last goal difficult, try placing safety elements so you're not afraid, such as mats, cushions, pillows, or try doing it with the assistance of someone to help you.

Basic Strengthening and Wall Handstand

In this phase, we will try the first attempts at free handstand and increase the intensity of the strengthening exercises. The idea would be that you simply learn to make free attempts without the assistance of the wall and that you learn to control the fall, turning the hip and avoiding falling on your back. Take your time and practice safely. We will also perform our first partial repetitions of assisted handstand push-up, the range of motion can be quite short, the important thing is that you start to internalize that movement pattern.

First Attempts and Learning to Fall

In this phase, we will increase the number of repetitions of assisted handstand push-ups and try to achieve our first seconds of free handstand. To face these attempts, don't go with the idea of doing a perfect technique and form, just try to find balance, we will improve the technique and form later. Practice a lot at the beginning of each routine and try to get those first seconds of balance. Finally, in this phase, we incorporate the negatives of assisted handstand push-up to full range.

First Seconds in Free Handstand

We reach the final phase in which we will try to achieve 10'' handstand series, again focusing simply on maintaining balance above all. Once you manage to surpass this phase, you have the handstand posture correction and plank program to improve technique and form. We also include assisted full-range handstand push-ups.

Handstand Mastery

Quadruped shoulder taps

Olympic Muscle Up Progression

Isometric butterfly stretch

Dynamic butterfly stretch

Standing pancake with open legs

Standing pancake with legs open one sided

Stand up pancake with twist

Seated Glute Stretch

Hamstring stretch face up

Elastic band hamstring stretch

Opening stretch of legs face up with elastic band

Face Up Leg Stretch

Barbell assisted shoulder flexion stretch

Barbell Assisted Posterior Chain Stretch

Front lever pull ups

Sollevamento assistito dello squat soleo

Two-legged calf raises

From pike to planche lean

Hollow body toe touch

Hollow body sitting to V-sit

Planche lean with jumps to full

Pike push ups with elevation

Pike lifts

Knee extension on the floor

Leg curl on floor

Art Impossible Dip Preparation

Ayt One Arm Front Preparation

Billy Dynamics Introduction

Cop Initiation

Explosion Pull Ups

Fastflex Mobility

Frog Handstand & Shoulders

Isiko Full Body Circuit

Pandemonium Supersets

Topa Cardio

Program designed by Javi Alés, 5 times Spanish endurance champion. Resistance is the ability an athlete acquires to maintain an effort for as long as possible. It is a modality that is arousing more and more interest among athletes. calisthenics and non-calisthenics, because with resistance training you not only improve your aerobic and anaerobic capacity, but you will also increase your strength and build muscle mass, and you will be able to perform super sets that you never thought you would do. 

 For the development of strength you can find many programs on the internet, videos and other content, but the information you can find in terms of resistance training is scarce, so this program can be very valuable to you. your body to another level? 

 **You should know** 

 This program is designed for advanced athletes who want to improve their resistance. We propose a distribution of main routines and extra routines, in which your main objective will be be able to complete the main routine(s), before moving on to the next phase. Do not consider a phase completed if your level is very far from the one proposed in it. Use the extra routines as a complement to improve your ability. 

 **Requirements** 

 To start this program you need to be able to perform 15 chin-ups and 10 assisted handstand push-ups and 20 dips and 5 muscle ups.

Elite Resistance

In this phase we will work with multiple variants of exercises, with simple series of a single exercise, as well as including circuits to also adapt to fatigue between exercises. 

 Use breaks between 2' and 3' between series; and between 3' and 4' between blocks of exercises.

Conditioning Phase

In this phase we are going to focus on the most basic variant of the exercises, and thus achieve greater trainability, and prepare ourselves to later work with greater intensity. We will also add circuits to maintain our aerobic capacity. 

 Use breaks between 2' and 4' between series; and between 3' and 4' between blocks of exercises.

Volume Phase

In this phase we are going to work with weighted exercises, and with bodyweight exercises, including explosive exercises and other more complex variations, which will help us to perform the basic exercises with greater ease. We will also add circuits to maintain our capacity aerobic. 

 Use 2' to 4' rests between sets, and 3' to 4' between exercise blocks.

Strength Phase

In this phase we are going to increase the intensity in both simple and circuit series. Working with high repetitions and long rests; and with low repetitions and short rests. 

 Use rests between 2' and 8' between series; and between 4' and 8' between blocks of exercises.

Endurance Phase

In this phase we will work on strength again to consolidate the results achieved in previous phases and achieve greater power and transfer to the basics without weight. 

 Use rests between 2' and 7' between sets; and between 3' and 5' between blocks of exercises.

Strength - Stamina Phase

In this phase we are going to increase the intensity in both simple and circuit series. Working with high reps and long rests; and with low reps and short rests. 

 Use rests between 2' and 8' between series; and between 3' and 6' between blocks of exercises.

release notes

v23.9

Programs

Exercise

v8.5

Routines