4 WEEK

GYMNASTICS
TRAINING PROGRAM

HANDSTAND
BASIC LEVEL

TAKE TIME FOR

YOURSELF AND
BOOST YOUR LEVEL
 MAIN INFO GENERAL TRAINING BASIC TRAINING
APPROACH RULS
THE GOAL: WARM UP One set one focus. Don't
try to fix all technical
We have one goal, one focus It is essential to do general
mistakes in one set.
to make a PERFECT warm up. This will take 20
HANDSTAND minutes and prepare your
Never relax insight the
body for main part of session
movement. Control your
Perfect handstand is where body until the last try.
we create a straight line SPECIAL WARM UP
from the wrists to the feet. Core and hip always tight
Also, before the main part of
from start position until
session include a special
last try.
HOW TO ACHIEVE THE warm up with one prepare
GOAL: your shoulders and wrist
Control your landing. All
Make shoulders landings should be
MAIN PART OF SESSION soundless and soft.
stronger
Make wrist more flexible The main part of session will Filming all attempts and
Make core muscle focus on improvement your compare with the video
stronger technical and coordination from the program
Improve body balance level
and stabilization Clean technic more
Improve coordination STRETCHING important than fast result.
Master the technique of It is essential to do general
entering the handstand Move forward when your
stretching after each session.
Learn how to balance technic on the video same
It will help improve joint
as mine.
mobility.
 LEVELS
DESCRIPTION
FONDATION
On the firs to weeks we make
a stronger wrist, shoulders,
core muscle. Improve balance
and stability component.
TECHNIQUE
On the third week we will
focus on the specific
technique things which will
help you to confidently go into
a handstand position.
MENTAL
In the fourth week we focus on
balance.
Using our accumulated
progress we will break thru
the fear and perform a perfect
handstand.
GENERAL NOTE PROGRAM SYMBOLS
Number of week
PROGRESS STRAREGY
Total number of weeks
You can progress through the
program by 4 new sessions
per week. Link to general warm up
video (Click to play)
You can also repeat one
session twice. This model will
take more time, but will help Link to stretching video
(Click to play)
build the better technique.
RECOMMENDED Link to video with
EQUIPMENT exercise (Click to play)
Box or Chair (approx. 20 -
24 Inch) Name of exercise
Wall or Entrance door the number of sets
TheraBand and reps
Carpet
Phone for video
Number of session
Connection between session
 week
/ HANDSTAND GENERAL
WARM UP STRETCHING
Session 1

STRETCH | 2 SETS | 12 REPS WRIST CIRCLE | 3 SETS | 12 REPS TOY | 2 SETS | 12 REPS CATERPILLAR | 2 SETS | 10 REPS HD SUPPORT | 2 SETS | 6 REPS
Session 2

DISCO | 2 SETS | 14 REPS COCKROACH | 2 SETS | 1 MIN SIDE TO SIDE | 2 SETS | 12 MIN BANANA | 3 SETS | 1 MIN THREE | 2 SETS | 6 REPS
Session 3

ROTATION | 2 SETS | 15 REPS PANTHER | 2 SETS | 1 MIN ROLL BLOCK | 3 SETS | 10 REPS DOWNWARD | 2 SETS | 10 REPS STRADDLE | 3 SETS | 6 REPS
Session 4

WALL CIRCLE | 2 SETS | 10 REPS STEPS | 3 SETS | 1 MIN BASKET | 3 SETS | 12 REPS PLANK | 3 SETS | 40 SEK HALF | 3 SETS | 6 REPS
 week
/ HANDSTAND GENERAL
WARM UP STRETCHING
Session 5

BLADES | 2 SETS | 12 REPS CAT | 3 SETS | 12 REPS HOLLOW | 3 SETS | 12 REPS OSTRICH | 3 SETS | 12 REPS HALF | 2 SETS | 6 REPS
Session 6

YTI | 2 SETS | 14 REPS SHRUGS | 3 SETS | 12 REPS BICYCLE | 3 SETS | 12 MIN OSTRICH | 2 SETS | 8 REPS HEAD STAND | 2 SETS | 6 REPS
Session 7

THUMBS | 2 SETS | 12 REPS CRAB | 3 SETS | 1 MIN TOY | 3 SETS | 12 REPS BALANCE | 3 SETS | 12 REPS SWING | 2 SETS | 12 REPS
Session 8

ROTATION | 2 SETS | 15 REPS STEPS | 3 SETS | 1 MIN HOLLOW | 3 SETS | 14 REPS BANANA | 3 SETS | 8 REPS SWING | 3 SETS | 10 REPS
 week
/ HANDSTAND GENERAL
WARM UP STRETCHING
Session 9

ROTATION | 2 SETS | 20 REPS WRST PUSH UP | 2 SETS | 14 REPS SHLDR STAND | 3 SETS | 12 REPS LOWERING | 2 SETS | 8 REPS FROM KNEE | 2 SETS | 10 REPS
Session 10

ROTATION | 2 SETS | 20 REPS WHEELBARROW | 3 SETS | 1 MIN TOY | 3 SETS | 14 REPS BANANA| 2 SETS | 1 MIN JUMP | 2 SETS | 10 REPS
Session 11

ROTATION | 2 SETS | 20 REPS SHOT | 3 SETS | 1 MIN HOLLOW | 2 SETS | 12 MIN HANDSTAND | 3 SETS | 8 REPS HANDSTAND | 3 SETS | 40 SEK
Session 12

CIRCLE | 2 SETS | 20 REPS BALANCE | 2 SETS | 1 MIN SAUSAGE | 3 SETS | 12 REPS BANANA | 2 SETS | 6 REPS SLIDE | 3 SETS | 10 REPS
 week
/ HANDSTAND GENERAL
WARM UP STRETCHING
Session 13

LION KING | 2 SETS | 12 REPS WRIST CIRCLE | 3 SETS | 12 REPS HOLLOW | 2 SETS | 8 REPS LOWERING | 2 SETS | 6 REPS HANDSTAND | 3 SETS | 6 REPS
Session 14

BABY WINGS | 2 SETS | 14 REPS BUG | 3 SETS | 12 REPS SAUSAGE| 3 SETS | 12 REPS HANDSTAND | 2 SETS | 40 SEK KICK SWITCH | 3 SETS | 8 REPS
Session 15

CIRCLE | 2 SETS | 15 REPS SHRUGS | 3 SETS | 10 REPS HOLLOW | 2 SETS | 10 REPS CHANGE | 3 SETS | 10 REPS BALANCE | 3 SETS | 10 REPS
Session 16

STABILITY | 2 SETS | 15 REPS BALANCE | 2 SETS | 1 MIN SCISSORS | 3 SETS | 14 REPS BALANCE | 3 SETS | 6 REPS BALANCE | 3 SETS | 10 REPS

BASIC NUTRITIONAL
GUIDELINE
FOR FAT LOSS
Make small decreases in food
and beverage calories
Distribute protein,
carbohydrate, and fat
throughout the day and at each
meal.
Choose whole grains and fiber -
rich fruits and vegetables over
refined grains and simple sugar
Limit alcohol consumption
Schedule no fewer than four
and as many as six meals a day.
This help to control hunger,
minimize blood sugar
fluctuations, and increase
energy levels throughout the
day.
Drink plenty of water (minimum
of 9 to 13 cups per day)
Avoid empty calories and highly
processed foods, which contain
many calories and do little
provide satiety.
CARBOHYDRATES
4 calories per gram
Carbohydrates are chief source of
energy for all body functions and
muscle exertion. Must be the basis of
all ration plan. Couscous, wild rise,
backed sweet potato, whole wheat
pasta - these are great example of
good carbs. Carbohydrates can take
from 45 to 60% of your daily calories.
PROTEINS
4 calories per gram
The primary function of protein is
build and repair body tissues and
structures. Product like red meat,
poultry, fish, eggs, tofu, yogourt,
cottage chess are perfect source of
complete protein with all essential
amino acids. Usually, protein take
about 20-30% of your daily calories.
FATS
9 calories per gram
Lipids (or fats) are the most
concentrated source of energy but
very important nutrient for body
health. Lipids source - egg yolks,
salmon, all types of nuts, olive and
linen seed oil, avocado. Lipids should
take about 25-35% of yours daily
calories
BASIC NUTRITIONAL
GUIDELINE
FOR LEAN BODY MASS
GAIN
Eat four to six meals a day. Insulin
response to meal stimulates protein
synthesis.
Spread protein intake throughout the
day to take advantage of the previous
tip.
Keep in mind the postworkout
window of opportunity. Ingestion of
protein and carbohydrates within 90
minutes of a workout will increase
recovery and protein synthesis,
maximizing gains. This may be most
easly accomplished with a liquid.
Food may take several hours to
digest and absorb< missing the
window.
Do not neglect the importance of
carbohydrates and fat. It takes more
than protein to increase lean body
mass
REMEMBER THE
PROGRAM WILL NOT
DO ITSELF.

YOU WILL
CONTACT
DEFINITELY US
GET THE
RESULT BY
COMPLETING ALL
THE COMPLEXES.

I BELIEVE IN YOU.
LET'S DO IT

IF YOU HAVE ANY

QUESTIONS, I'M
HERE