Handstand and planches posture correction

  • Objective

  • Be able to apply pelvic retroversion and strict posture correction in handstands and planche.
  • Level

  • Intermediate
  • Duration

  • 10 Weeks
  • Frequence

  • 3 Days
Handstand and planches posture correction


This program is designed so that you are able to perform a handstand and planche with correct posture. As for the handstand, we focus on working on pelvic retroversion, so you don't have lumbar curvature, and shoulder flexibility, so you can align your arms well with the rest of your body. As for the planche, we will focus on protracting the scapulae well, and again on pelvic retroversion, so that your planches have an excellent shape.

Must know

  • Program designed to be done twice a week, with an extra routine in case you want to add a third day.
  • Use medium breaks, between 1' and 2'30”. In flexibility and mobility exercises you can take short breaks of 15”.
  • The routines last approximately between 30' and 60'.

Required Material

  • Bodyweight
  • Box
  • Low bar


Being capable of doing:

  • 5 handstand
  • 20 push-ups

Phase 12 Weeks

Basic familiarization and shoulders strengthening

Phase 22 Weeks

Posterior pelvic tilt workout and handstand preparation

Phase 33 Weeks

Handstand with posterior pelvic tilt attempts

Phase 43 Weeks

Perfecting handstand with posterior pelvic tilt

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