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© 2025 Honcharuk Oleksandr

Mastery: One-Arm Handstand — Stage 1 (Supported Handstand Hold (15 sec))

Stage goal: 10 Supported Handstand Hold (15 sec) ➔ Transition to Stage 2
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Mastery: One-Arm Handstand — Stage 2 (Wall Handstand (Chest to Wall, 30 sec))

Stage goal: 10 Wall Handstand (Chest to Wall, 30 sec) ➔ Transition to Stage 3
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Mastery: One-Arm Handstand — Stage 3 (Handstand Shoulder Taps (Wall, 5 on hand))

Stage goal: 10 Handstand Shoulder Taps (Wall, 5 on hand) ➔ Transition to Stage 4
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Mastery: One-Arm Handstand — Stage 4 (Handstand Weight Shift (5 sec on hand))

Stage goal: 10 Handstand Weight Shift (5 sec on hand) ➔ Transition to Stage 5
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Mastery: One-Arm Handstand — Stage 5 (Tripod Headstand to Wall (5 sec maintenance))

Stage goal: 10 Tripod Headstand to Wall (5 sec maintenance) ➔ Transition to Stage 6
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Mastery: One-Arm Handstand — Stage 6 (Freestanding Handstand (5 sec maintenance))

Stage goal: 10 Freestanding Handstand (5 sec maintenance) ➔ Transition to Stage 7
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Mastery: One-Arm Handstand — Stage 7 (One-Arm Handstand Negative (3 sec))

Ultimate Goal: Full Element Mastery (One-Arm Handstand)
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Progression Map: One-Arm Handstand

  • Stage 1 ➔ 2 Transition standard
    10 Supported Handstand Hold (15 sec) ➔ 1 Wall Handstand (Chest to Wall, 30 sec)
  • Stage 2 ➔ 3 Transition standard
    10 Wall Handstand (Chest to Wall, 30 sec) ➔ 1 Handstand Shoulder Taps (Wall, 5 on hand)
  • Stage 3 ➔ 4 Transition standard
    10 Handstand Shoulder Taps (Wall, 5 on hand) ➔ 1 Handstand Weight Shift (5 sec on hand)
  • Stage 4 ➔ 5 Transition standard
    10 Handstand Weight Shift (5 sec on hand) ➔ 1 Tripod Headstand to Wall (5 sec maintenance)
  • Stage 5 ➔ 6 Transition standard
    10 Tripod Headstand to Wall (5 sec maintenance) ➔ 1 Freestanding Handstand (5 sec maintenance)
  • Stage 6 ➔ 7 Transition standard
    10 Freestanding Handstand (5 sec maintenance) ➔ 1 One-Arm Handstand Negative (3 sec)
  • Stage 7 ➔ 8 Transition standard
    10 One-Arm Handstand Negative (3 sec) ➔ 1 Full One-Arm Handstand Hold (Strict, 1 sec)
  • 🏆 Final Full Element Mastery: One-Arm Handstand
© 2025 Honcharuk Oleksandr
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