Intermediate

Road to Handstand

Master the Freestanding Handstand

fitness_center 53 Workouts

view_list 12 Weeks

calendar_today 4-5x per week

About This Program

A 12-week progressive program designed to help you achieve a freestanding handstand. Build overhead strength, wrist conditioning, and balance through wall progressions.

Equipment Needed

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Program Phases

Phase 1

Weeks 1 - 4

Build overhead strength and wrist conditioning. Focus on pike push-ups, wall walks, and shoulder preparation.

Phase 2

Weeks 5 - 8

Practice handstand holds against the wall. Progress to wall handstand push-ups and shoulder taps.

Phase 3

Weeks 9 - 12

Achieve freestanding balance through kick-up practice and progressive balance drills.

Start This Program

Download the app to track your progress.

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Program Structure

Week 1

4 workouts

Overhead Strength

schedule 1h 3m shoulders, triceps +1

Wrist & Core

schedule 1h 5m shoulders, triceps +1

Overhead Focus

schedule 58 min shoulders, triceps +1

Full Body Support

schedule 1h 6m chest, triceps +4

Week 2

4 workouts

Overhead Progression

schedule 1h 4m shoulders, triceps +2

Core & Balance

schedule 51 min shoulders, triceps +4

Wall Introduction

schedule 59 min shoulders, abs +1

Support Day

schedule 1h 10m chest, triceps +4

Week 3

4 workouts

Overhead Volume

schedule 1h 3m shoulders, triceps +2

Core & Balance

schedule 1h 2m shoulders, triceps +2

Wall Handstand Focus

schedule 1h 19m shoulders, abs +1

Support Day

schedule 1h 33m chest, triceps +4

Week 4

4 workouts

Light Overhead

schedule 37 min shoulders, triceps +1

Light Core

schedule 32 min shoulders, triceps +1

Light Full Body

schedule 44 min chest, triceps +4

Active Recovery

schedule 38 min chest, triceps +4

Week 5

5 workouts

Wall Handstand Focus

schedule 1h 6m shoulders, abs +1

Strength Support

schedule 1h 18m shoulders, triceps +3

Wall Practice

schedule 48 min shoulders, abs

Wall Practice Advanced

schedule 1h 11m shoulders, abs

Full Body

schedule 1h 18m shoulders, chest +4

Week 6

5 workouts

Handstand Push-up Intro

schedule 1h 20m shoulders, triceps +1

Strength

schedule 1h 35m shoulders, triceps +3

Wall Handstand Progression

schedule 1h 16m shoulders, abs

Wall Handstand Push-up

schedule 1h 7m shoulders, abs

Integration

schedule 1h 31m shoulders, triceps +4

Week 7

4 workouts

Handstand Push-up Focus

schedule 1h 27m shoulders, abs

Strength Peak

schedule 1h 49m shoulders, triceps +3

Wall Handstand Mastery

schedule 1h 23m shoulders, abs

Integration

schedule 1h 48m shoulders, triceps +4

Week 8

4 workouts

Light Handstand

schedule 36 min shoulders, abs +1

Light Strength

schedule 43 min shoulders, triceps +3

Light Wall Work

schedule 34 min shoulders, abs

Active Recovery

schedule 38 min chest, triceps +4

Week 9

5 workouts

Balance Introduction

schedule 1h 24m shoulders, abs +1

Strength Maintenance

schedule 1h 19m shoulders, triceps +3

Balance Practice

schedule 1h 14m shoulders, abs

Wall + Balance

schedule 1h 27m shoulders, abs

Integration

schedule 1h 32m shoulders, triceps +4

Week 10

5 workouts

Balance Focus

schedule 1h 41m shoulders, abs

Strength Maintenance

schedule 1h 46m shoulders, triceps +3

Balance Mastery

schedule 1h 39m shoulders, abs

Wall + Balance Peak

schedule 1h 43m shoulders, abs

Integration

schedule 1h 56m shoulders, triceps +4

Week 11

5 workouts

Balance Peak

schedule 2h 6m shoulders, abs

Strength Peak

schedule 1h 49m shoulders, triceps +3

Balance Final

schedule 1h 50m shoulders, abs

Wall + Balance Final

schedule 1h 56m shoulders, abs

Integration Final

schedule 2h 5m shoulders, triceps +4

Week 12

4 workouts

Practice

schedule 52 min shoulders, triceps

Light Day

schedule 45 min shoulders, triceps +2

Graduation Assessment

schedule 8 min shoulders, triceps +1

Celebration

schedule 1h shoulders, triceps +4

Ready to Start Road to Handstand?

Download the Grit Workouts app to access this program, track your progress, and achieve your goals.

download Download the App

Road to Handstand

About This Program

Equipment Needed

Program Phases

Phase 1

Phase 2

Phase 3

Start This Program

Program Structure

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Ready to Start Road to Handstand?

Start Your Transformation Today