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The Handstand Series is designed to guide an individual through the process of developing a high-quality freestanding handstand. The series addresses the required alignment and appropriate joint preparation required to do so efficiently. Each series includes a 6 week program…

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The Handstand Series is designed to guide an individual through the process of developing a high-quality freestanding handstand. The series addresses the required alignment and appropriate joint preparation required to do so efficiently. Each series includes a 6 week program and a detailed video demonstration of each movement. The following series builds upon previous material, gradually becoming more complex and demanding. Each practice session should take no longer than 70 minutes to complete.

I strongly advise that you film yourself practicing each movement, aiming to replicate the demonstration to the highest degree of precision that you can produce. In order to achieve the goals within each program, the exercises must be executed with quality, the devil is in the details.

Practice this session 3 – 4 times per week for a total of 6 weeks, separating practice days throughout the week to aid recovery. Each practice session should take no longer than 70 minutes to complete. Before you commence practice, ensure you take the time to warm up properly. The included warm-up is designed to prepare the wrists and shoulders to handle the load of the body. Though, each individual possesses individual restrictions & problematic areas, ensure you address these adequately in accordance with your own needs before commencing practice.

Students who are interested in making serious progress in their physical development are invited to online coaching, more info can be found at https://markokleos.com/individualpractice or email marko.kleos@gmail to get started.

PROGRAM:

Familiarise yourself with the specific goals for this series, which are listed below the programming. These are required pre-requisites for the next series and must be achieved prior to advancing.

A1 Wrist Flexion Raise 10 reps
A2 Wrist Extension Raise 10 reps
A3 Wrist Extension Stretch 10 & 10
A4 2.5kg Lat Tri Insertion Stretch 60s
X 3 no rest

B1 Front Line Body Drill 60s
X 1

C1 Chest to Wall Variation 30-60s
X 1

D1 Heel Pulls 10 reps (4-6s holds)
D2 Toe Pulls 10 reps (4-6s holds)
X 3, rest 60-75s between D1/D2

E1 Heel Pull Maximum Hold (accumulate 30s in as few attempts as possible, minimal rest between efforts)
E2 Toe Pull Maximum Hold (accumulate 30s in as few attempts as possible, minimal rest between efforts)
X 3, rest 60-75s between E1/E2

F1 Split Kick Up to Freestanding HS (3s) 10 reps
X 3 rest 75s

GOALS before moving on to handstand series 5:

Heel Pulls: 10 reps at 6s each, no falling X 3 sets
Toe Pulls: 10 reps at 6s each, no falling X 3 sets

DISCLAIMER
This series is for educational purposes only. Physical training carries risk, Marko Trkulja strongly recommends you consult a medical professional to provide medical clearance prior to participating in this exercise program. Any user of this exercise program is participating at their own risk, Marko Trkulja is not liable for any injuries or damages resulting from your exercise decisions.

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