This plan is based on a cluster system, which consists of doing many sets of the same exercise, so there is not much variety of exercises but you will see results quickly. The final goal is to get into a handstand from a frog stand, so it is advisable to have a solid freestanding handstand. However, as in all plans, this one targets level 0 athletes, so that you can start even if you are a beginner. You will mainly work your shoulders and triceps and the routines will last 30 minutes approximately.

Handstand by strength (clusters method)

In this phase you will get used to being in a wall-assisted handstand position, and to easily hold that position for longer.

Wall-assisted handstand conditioning

In this phase you will begin to gain strength to be able to do assisted handstand push-ups, which will be the basis of the following phases.

Assisted handstand push-ups preparation

We will begin to work with the exercise that will give us the necessary strength to do handstand push-ups: assisted handstand push-ups.

Handstand push-ups beginning

This phase is the one that will really give you enough shoulder strength to do handstnd push-ups.

Full strengthening

In this phase we will begin to test the handstand through pushing strength, raising ourselves from a frog stand, while we continue reinforcing the movement with our 10x10 of assisted handstand push-ups.

Handstand by strength (clusters method)

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Handstand by strength (clusters method)

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