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Calisteniapp / Handstand and planches posture correction

Handstand and planches posture correction: your step-by-step plan.

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.

Available in Calisteniapp for iOS and Android.

Explore my path
Handstand and planches posture correction

Objective

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

Frequence
See program guidance
First session duration
37 min
Program
10 estimated weeks

01 / Requirements

Required prerequisites

  • 5" Handstand
  • × 20 Push-ups

Necessary equipment

For this program you will need Box.

02 / Program

Build your path.

Each phase prepares you for the next. Weeks are a guide: repeat a phase when you need more practice before moving on.

  1. Week 1–2Basic familiarization and shoulders strengthening

    What you will practise

    In this phase you begin to build the technical foundation of the program. The main goal is for you to learn to feel and control posterior pelvic tilt, first in simple positions such as Cat-cow pose and Posterior pelvic tilt on the floor, so that later you can transfer it to the handstand and planches. At the same time, you work on shoulder, back, and wrist mobility, which is essential to be able to align the body without compensating with excessive lumbar curvature. Decline push-ups and Wall assisted handstand will help you develop pushing strength in the shoulders, chest, and triceps, while also starting to familiarize yourself with vertical loading.

  2. Week 3–4Posterior pelvic tilt workout and handstand preparation

    What you will practise

    In this second phase you begin to bring posterior pelvic tilt into positions that are increasingly similar to the handstand. You no longer practice it only on the floor, but also standing and with the arms extended, which forces you to integrate pelvic position with shoulder elevation and trunk alignment. In addition, the specific strength work increases with Pike push-ups, Assisted short handstand push-ups, and more time in Wall assisted handstand. Here the vertical pushing pattern is reinforced above all, together with scapular stability and the ability to keep the body compact under tension.

  3. Week 5–7Handstand with posterior pelvic tilt attempts

    What you will practise

    In this phase you take an important step toward handstand attempts with a stricter posture. The posterior pelvic tilt work now becomes very specific, especially with Handstand with posterior pelvic tilt facing the wall, which teaches you to organize the pelvis, abdomen, shoulders, and legs in the same line. The main focus is Straight handstand with posterior pelvic tilt, where you begin to look for real seconds of control in balance, and Assisted handstand isometric with posterior pelvic tilt, which allows you to consolidate that position with support. In addition, Planche lean work is introduced more intentionally, strengthening the shoulders, serratus anterior, chest, and wrists, and teaching you to protract the scapulae, a key action for improving posture in planches.

  4. Week 8–10Perfecting handstand with posterior pelvic tilt

    What you will practise

    In this final phase, the goal is to consolidate a more solid handstand technique and transfer that postural control to advanced pushing movements related to planches. The time in Straight handstand with posterior pelvic tilt and Assisted handstand isometric with posterior pelvic tilt is increased, and direct Handstand attempts also appear more frequently. Along with this, exercises such as Tucked planche, Planche lean push-ups, and Planche lean reinforce scapular protraction, shoulder, chest, triceps, and core strength in a very specific way, as well as the ability to hold the body with the pelvis well positioned. Wall climb work also helps you improve the entry, body orientation, and confidence upside down.

Estimated end of the plan

Choose a valid date to preview your plan.

This date reflects the planned duration, not a guaranteed date for completing Handstand and planches posture correction. Your progress may take additional weeks.

03 / Calisteniapp

Your first session, step by step.

Here is the first session of the program, so you have a reference for how the sessions are structured.

Estimated duration of 37 min depending on the rest periods you choose. Sets and reps are a reference: adjust them to your level.

The exercises you will discover.

Every movement that appears at least once across the program.

Understand the reason behind each step.

  • 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'.

They train with Calisteniapp.

App reviews already published on our website. These are not specific to this program.

The best. I've been on the pro plan for two years and have achieved excellent results. Resistance, strength, skill, and aesthetics, I've obtained it all thanks to the guidance of this app on this beautiful calisthenics journey.
Roberto Duarte
If the free option is already great, the pro option has to be amazing. I'm super happy. I'm a beginner, a very beginner, and really everything is simple, the exercises can be done anywhere without equipment, and it's helping me a lot.
Maite Ruiz

From “one day” to your first session.

  1. Download Calisteniapp on your phone.

  2. Find Handstand and planches posture correction and check its access options.

  3. Review the terms shown in the app and start the first phase.

If the app offers you a 7-day trial, check the subsequent price, billing period, renewal and cancellation before activating it. Availability and terms are those shown in your account and store.

Before you start.

Is it mandatory to do the reinforcement routine?

No, only if you want to add an extra day of training or if you notice that you are stuck and need extra work.

What rest times to use?

We recommend using intermediate breaks of between 1' to 2'30". If in any phase you find it difficult to advance and you feel stuck, you can try using longer rest times to try to complete it.

What requirements must I meet to be able to do this program?

To start this program you must be able to balance on a handstand (even with poor technique) and be able to do at least 20 push-ups.

Every step counts.

Start with preparation. Follow the path. Give your progress time.

Available in Calisteniapp for iOS and Android.

Your program continues in the app.

Download Calisteniapp and find “Handstand and planches posture correction” in Programs. If you already have the app, open the program directly.

I have the app: open Handstand and planches posture correction
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