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© 2025 Honcharuk Oleksandr

Mastery: Handstand — Stage 1 (Pike Push-up (feet on the floor))

Stage goal: 10 Pike Push-up (feet on the floor) ➔ Transition to Stage 2
  • Wrist and shoulder mobility warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Dumbbell Shoulder Press – 12
  • Abdominal Crunches – 45 sec
  • Lateral Dumbbell Raises – 15
  • Pull-ups – 12

Mastery: Handstand — Stage 2 (Pike Push-up (feet on the bench))

Stage goal: 10 Pike Push-up (feet on the bench) ➔ Transition to Stage 3
  • Wrist warm-up and shoulder opening – 8 min
  • Overhead Press (OHP) – 12
  • Wall Walk Hold (Face to wall at an angle) – 30 sec
  • Overhead Press (OHP) – 10
  • Barbell Shrugs – 12
  • Hanging Leg Raises – 12
  • Face Pull – 15

Mastery: Handstand — Stage 3 (Pike Hold (feet on the bench) – 45 sec)

Stage goal: 10 Pike Hold (feet on the bench) – 45 sec ➔ Transition to Stage 4
  • Deep wrist and rotator cuff warm-up – 8 min
  • Wall Walk (Close to wall 15-20 cm) – 3-5 sets
  • Chest-to-Wall Handstand Hold – 45 sec
  • Arnold Press – 12
  • Overhead Press (OHP) – 10
  • Abdominal Crunches – 30 sec
  • Bent-Over Barbell Row – 10

Mastery: Handstand — Stage 4 (Wall Walk (chest to the wall))

Stage goal: 10 Wall Walk (chest to the wall) ➔ Transition to Stage 5
  • Shoulder girdle and balance warm-up – 8 min
  • Wall Handstand + alternating finger release – 45 sec
  • Kick-ups practice to wall – 10-12 attempts
  • Overhead Press (OHP) – 10
  • Front Dumbbell Raise – 12
  • Plank – 45 sec
  • Pull-ups – 10

Mastery: Handstand — Stage 5 (Handstand Hold (back to the wall) – 30 sec)

Stage goal: 10 Handstand Hold (back to the wall) – 30 sec ➔ Transition to Stage 6
  • Wrist warm-up and traps activation – 8 min
  • Freestanding Handstand Hold (Balance attempts) – 15-20 sec
  • Wall Shoulder Taps (Shoulder taps in handstand) – 10-12
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Hanging Leg Raises – 10
  • Reverse Fly – 15

Mastery: Handstand — Stage 6 (Handstand Shoulder Taps (back to the wall) – 10 on hand)

Stage goal: 10 Handstand Shoulder Taps (back to the wall) – 10 on hand ➔ Transition to Stage 7
  • Thoracic mobility and warm-up – 8 min
  • Freestanding Handstand (Balance practice) – 20-30 sec
  • Overhead Press (OHP) – 6
  • Dumbbell Shoulder Press – 10
  • Lateral Dumbbell Raises – 15
  • Abdominal Crunches – 60 sec
  • Lat Pulldown – 10

Mastery: Handstand — Stage 7 (Handstand Push-up (Negative))

Ultimate Goal: Full Element Mastery (Handstand)
  • Full wrist, shoulder and core warm-up – 8 min
  • Freestanding Handstand (Hold and balance) – 45-60 sec
  • Overhead Press (OHP) – 8
  • Overhead Press (OHP) – 8
  • Dumbbell Shrugs – 15
  • Plank – 60 sec
  • Face Pull – 15

Progression Map: Handstand

  • Stage 1 ➔ 2 Transition standard
    10 Pike Push-up (feet on the floor) ➔ 1 Pike Push-up (feet on the bench)
  • Stage 2 ➔ 3 Transition standard
    10 Pike Push-up (feet on the bench) ➔ 1 Pike Hold (feet on the bench) – 45 sec
  • Stage 3 ➔ 4 Transition standard
    10 Pike Hold (feet on the bench) – 45 sec ➔ 1 Wall Walk (chest to the wall)
  • Stage 4 ➔ 5 Transition standard
    10 Wall Walk (chest to the wall) ➔ 1 Handstand Hold (back to the wall) – 30 sec
  • Stage 5 ➔ 6 Transition standard
    10 Handstand Hold (back to the wall) – 30 sec ➔ 1 Handstand Shoulder Taps (back to the wall) – 10 on hand
  • Stage 6 ➔ 7 Transition standard
    10 Handstand Shoulder Taps (back to the wall) – 10 on hand ➔ 1 Handstand Push-up (Negative)
  • Stage 7 ➔ 8 Transition standard
    10 Handstand Push-up (Negative) ➔ 1 Handstand Hold (Freestanding attempt)
  • 🏆 Final Full Element Mastery: Handstand
© 2025 Honcharuk Oleksandr
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