Handstand Road Map
Handstand Road Map
Handstand Road Map
Road Map
Gold Medal Bodies
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contained. The exercises described in this book are for information purposes, and may be too
strenuous or even dangerous for some people. The reader should consult a physician before starting
this or any other exercise program.
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the equipment you use to perform these exercises.
Please be sure to thoroughly read the instructions for all exercises in this course, paying particu-
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Introduction
Welcome to the GMB Handstand Road Pride may be a signicant factor here so if
Map. As with most maps, even though the you truly want a beautiful handstand, ditch
destination is the same for everyone, we all your ego and really listen to and trust your
wont arrive at the same time. This program body. Dont resist going back a level once
is exible, and can be tailored to your cur- youve realized that you moved on too
rent skill level. quickly. Its actually not a step back if you
werent supposed to move forward in the
rst place.
Depending upon your background, you
might be able to achieve a great Freestand-
ing Handstand within a month. For others, it We know this kind of structure (or lack
might take up to 6 months, or even longer! thereof) can be confusing for those who are
And theres nothing wrong with that at all! used to having someone tell them precisely
Just stick with it and youll make progress. when to move on to the next phase of a
program, after a specic length of time.
Getting Started
How T o Re a d T h i s T r a i n i n g F r e q ue nc y
Guide a n d R eco ve r y D a ys
Lock Outs
Do:
10 reps
A total of 3 sets
Once, you can do that comfortably, increase Perform these directly after the Wall Work.
the hold time by an additional 5 seconds.
Again, the goal is to work up to comfortably Do the hollow body hold (at your
holding the wall assisted handstand for 30 level):
seconds (8 sets at a time). Use the following
Hold for 1 min, and rest for 30
progression as your guide. sec.
Do a total of 3 sets
With heels against the wall and toes
pointed, Do:
10 second hold x 8 sets Lock Outs
15 second hold x 8 sets
20 second hold x 8 sets
This exercise ends the session.
25 second hold x 8 sets
30 second hold x 8 sets
Do:
Just as in your earlier training (Facing the 10 reps
Wall), rest appropriately between sets and A total of 3 sets
be sure to stretch your wrists and shoulders.
Be patient with your training while progress-
W a l l P us he s
The L - S t a n d
This exercise will help you obtain strength
1. Begin the L-Stand with both and balance while utilizing the wall as a
feet against the wall for 8 sets brace, when needed.
of 30 seconds. (This is done
only on your rst session of L-
Stand work. This session will
1. Begin in a full handstand posi-
help you learn and perform the
tion facing away from the wall.
exercise correctly).
2. Have the top of your toes rest-
2. Remember to get your butt up ing against the wall.
over your shoulders and legs
on the wall at 90 degrees. 3. Push your feet slightly away
from the wall and work on
holding a freestanding hand-
After your rst session youll start sin- stand for as long as possible.
gle leg work as follows:
L-Stand with right leg in air for Do:
10 seconds
8 sets of Wall Pushes
L-Stand with left leg in air for 10
seconds Hold freestanding handstand
as long as you can (there is no
Rest, and repeat for a total of 8 set time period)
sets
Do not bring your legs to the
oor for the switch. Bring both If you can only hold a freestanding hand-
feet together on the wall be- stand for 1-2 seconds, perform a couple of
fore raising the other leg. wall pushes in one set as long as you dont
fall out of the handstand. Review the con-
Just as with everything previously, once trolling falling section so youre prepared in
youve mastered the position for the allot- case you over-push and fall away from the
ted time, increase the hold by 5 seconds, wall.
working up to 30 seconds per leg.
Tips to remember:
Congratulations for working so hard to get Always start with practicing
to this point, all of it will pay o and youll your entries into the freestand-
soon reach your goal. But please be mindful ing handstand. (At this point
- this is the point in your training where ac- youve hopefully mastered your
preferred entry earlier while
cidents can start to happen! Review the you were working with the
techniques for rolling or cartwheeling out of wall).
a handstand. Entries should be smooth and
under control so that you dont
over kick into your handstand
Handst a nd W a r m U p and lose balance before you
even start.
The best way to practice free-
1. Practice the wrist and shoulder standing handstands is to
warm ups. spend as much time on your
2. Practice bail out maneuver #1 hands as possible for a given
- Do some forward rolls (a few period of time.
reps until you feel comfort-
able).
3. Practice bail out maneuver #2 D u r i n g t he H a nd-
- Work on repetitions of cart- stand
wheels from a handstand.
(Dont worry about how long
you hold your handstands now, Hold your freestanding hand-
this is simply a warmup and stand as long as possible per
practice of your bailing tech- rep (with the initial goal of 10
niques). minutes).
4. Hold the hollow body position Remember to take breaks be-
handstand against a wall (up to tween reps.
30 seconds). Keep rest periods brief.
5. Do wall handstands between After the end of 10 minutes, go
freestanding handstands to back to the wall and hold a few
check your form and adjust as handstands facing out for up to
needed. 30 seconds.
Monday
Wrist Warm Up Conditioning Work RPE:
Shoulder Warm Up: - Lock Outs or Jump Tucks RPD:
- Exercise 1 Do: 3 - 5 reps. x 5 sets with 1-2 min. rest RPT:
- Exercise 2 Hollow Body Work
- Exercise 3 - At Your Current Level Hold
Do: Hold for 10 sec. with 20 sec. rest x 5 sets
Wednesday
Wrist Warm Up Conditioning Work RPE:
Shoulder Warm Up: - Lock Outs or Jump Tucks RPD:
- Exercise 1 Do: 3 - 5 reps. x 5 sets with 1-2 min. rest RPT:
- Exercise 2 Hollow Body Work
- Exercise 3 - At Your Current Level Hold
Do: Hold for 10 sec. with 20 sec. rest x 5 sets
Friday
Wrist Warm Up Conditioning Work RPE:
Shoulder Warm Up: - Lock Outs or Jump Tucks RPD:
- Exercise 1 Do: 3 - 5 reps. x 5 sets with 1-2 min. rest RPT:
- Exercise 2 Hollow Body Work
- Exercise 3 - At Your Current Level Hold
Do: Hold for 10 sec. with 20 sec. rest x 5 sets
Monday
Warm Up Conditioning Cool Down RPE:
- Wrist & Shoulder Warm Up - Hollow Body Hold (At Current Level) RPD:
- Lock Outs And Jump Tucks Do: Hold 1 min. with 30 sec. rest x 3 sets RPT:
Do: 10 reps. with 1-2 min. rest - Lock Outs
Ankles Flexed At 90 Degrees or Toes Point- Do: 10 reps. x 3 sets
ing Wall Handstands
Do: Hold for 5 sec. x 8 sets (work up to 30
sec. hold)
Wednesday
Warm Up Conditioning Cool Down RPE:
- Wrist & Shoulder Warm Up - Hollow Body Hold (At Current Level) RPD:
- Lock Outs And Jump Tucks Do: Hold 1 min. with 30 sec. rest x 3 sets RPT:
Do: 10 reps. with 1-2 min. rest - Lock Outs
Ankles Flexed At 90 Degrees or Toes Point- Do: 10 reps. x 3 sets
ing Wall Handstands
Do: Hold for 5 sec. x 8 sets (work up to 30
sec. hold)
Friday
Warm Up Conditioning Cool Down RPE:
- Wrist & Shoulder Warm Up - Hollow Body Hold (At Current Level) RPD:
- Lock Outs And Jump Tucks Do: Hold 1 min. with 30 sec. rest x 3 sets RPT:
Do: 10 reps. with 1-2 min. rest - Lock Outs
Ankles Flexed At 90 Degrees or Toes Point- Do: 10 reps. x 3 sets
ing Wall Handstands
Do: Hold for 5 sec. x 8 sets (work up to 30
sec. hold)
Example Cha
art - Wall Work - Facing Out
Monday
Warm Up Conditioning Cool Down RPE:
- Wrist & Shoulder Warm Up - Hollow Body Hold (At Current Level) RPD:
- Lock Outs And Jump Tucks Do: Hold 1 min. with 30 sec. rest x 3 sets RPT:
Do: 10 reps. with 1-2 min. rest - Lock Outs
Heels Against Wall/Toes Pointed Wall Hand- Do: 10 reps. x 3 sets
stands
Do: Hold for 10 sec. x 8 sets (work up to 30
sec. hold)
Wednesday
Warm Up Conditioning Cool Down RPE:
- Wrist & Shoulder Warm Up - Hollow Body Hold (At Current Level) RPD:
- Lock Outs And Jump Tucks Do: Hold 1 min. with 30 sec. rest x 3 sets RPT:
Do: 10 reps. with 1-2 min. rest - Lock Outs
Heels Against Wall/Toes Pointed Wall Hand- Do: 10 reps. x 3 sets
stands
Do: Hold for 10 sec. x 8 sets (work up to 30
sec. hold)
Friday
Warm Up Conditioning Cool Down RPE:
- Wrist & Shoulder Warm Up - Hollow Body Hold (At Current Level) RPD:
- Lock Outs And Jump Tucks Do: Hold 1 min. with 30 sec. rest x 3 sets RPT:
Do: 10 reps. with 1-2 min. rest - Lock Outs
Heels Against Wall/Toes Pointed Wall Hand- Do: 10 reps. x 3 sets
stands
Do: Hold for 10 sec. x 8 sets (work up to 30
sec. hold)
Monday
Warm Up Wall Pushes RPE:
- Wrist & Shoulder Warm Up Do: Hold freestanding handstand as long as RPD:
- Lock Outs And Jump Tucks possible x 8 sets RPT:
Conditioning Cool Down
Do: 10 reps. with 1-2 min. rest
Beginner L-Stand - Full Hollow Body Hold
Do: Hold both feet against wall for 30 sec. x 8 Do: Hold 1 min. with 30 sec. rest x 3 sets
sets
Wednesday
Warm Up Wall Pushes RPE:
- Wrist & Shoulder Warm Up Do: Hold freestanding handstand as long as RPD:
- Lock Outs And Jump Tucks possible x 8 sets RPT:
Conditioning Cool Down
Do: 10 reps. with 1-2 min. rest
L-Stand - Full Hollow Body Hold
Do: Hold each leg in the air for 10 sec. x 8 Do: Hold 1 min. with 30 sec. rest x 3 sets
sets. Alternate legs.
Friday
Warm Up Wall Pushes RPE:
- Wrist & Shoulder Warm Up Do: Hold freestanding handstand as long as RPD:
- Lock Outs And Jump Tucks possible x 8 sets RPT:
Conditioning Cool Down
Do: 10 reps. with 1-2 min. rest
L-Stand - Full Hollow Body Hold
Do: Hold each leg in the air for 10 sec. x 8 Do: Hold 1 min. with 30 sec. rest x 3 sets
sets. Alternate legs.
Example Cha
art - Freestanding Handstand
Monday
Warm Up Facing Out Handstands RPE:
- Wrist & Shoulder Warm Up Do: Hold handstand up to 30 sec. x 3 sets RPD:
- Forward Rolls RPT:
- Handstand to Cartwheel
- Hollow Body Position Against Wall
Do: Hold up to 30 sec.
Freestanding Handstand
Do: Hold as long as you can. Goal is 10 min.
Rest Day - Take A Break!)
Tuesday (R
Wednesday
Warm Up Facing Out Handstands RPE:
- Wrist & Shoulder Warm Up Do: Hold handstand up to 30 sec. x 3 sets RPD:
- Forward Rolls RPT:
- Handstand to Cartwheel
- Hollow Body Position Against Wall
Do: Hold up to 30 sec.
Freestanding Handstand
Do: Hold as long as you can. Goal is 10 min.
Friday
Warm Up Facing Out Handstands RPE:
- Wrist & Shoulder Warm Up Do: Hold handstand up to 30 sec. x 3 sets RPD:
- Forward Rolls RPT:
- Handstand to Cartwheel
- Hollow Body Position Against Wall
Do: Hold up to 30 sec.
Freestanding Handstand
Do: Hold as long as you can. Goal is 10 min.