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.

• 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'.

Phase 1 ⏤ 2 Weeks

Basic familiarization and shoulders strengthening

Phase 2 ⏤ 2 Weeks

Posterior pelvic tilt workout and handstand preparation

Phase 3 ⏤ 3 Weeks

Handstand with posterior pelvic tilt attempts

Phase 4 ⏤ 3 Weeks

Perfecting handstand with posterior pelvic tilt