SKILL PROGRAMS

DELIVERING COMPLEX INFORMATION IN A SIMPLIFIED WAY

Enhance Your Skills

Imagine a full gymnastics class from the comfort of your home.

These training programs have been organized to be your one-stop-shop for skill improvement. Begin by watching Kati’s full explanation of the movement, so you know how to properly execute the skill and avoid common faults. Next, move on to the 4-week training plan and crush the sessions!

Each program includes:

Kati’s skill explanation
4-weeks of training: 3 sessions per week, ranging 20-30 minutes
Two track options based on ability: Level 1 and Level 2
Movement demos
Skill Programs Include: Handstand Hold, Handstand Walk, Handstand Push-Up, Strict Pull-Up, Kipping Pull-Up, Butterfly Pull-Up, Toes to Bar, Bar Muscle-Up
New program added each month

SAMPLE PROGRAM

Kati's Skill Breakdown

Movement Demo

The Handstand Hold is a foundational gymnastics movement, requiring a high level of strength and skill.

Think back to when you were a baby learning to walk — it took a while. right? You fell quite a few times, right? Absolutely, because it's all part of the process. You're going to have a very similar experience when learning to balance and walk on your hands.

During this 4-week training program, shift your focus from trying to get through the rounds as quickly as possible, to working to make each turn as perfect as possible. When you train with full mental engagement, striving for the highest quality of movement, you're going to have much more success in both handstand practice and gymnastics. You have a big, beautiful brain. Make sure you're using it.

Step By Step

1. In an open space, set your feet in a wide lunge position, arms extended forward and down
2. Slowly lower to the floor, keeping your fingers spread and shoulders engaged
3. As your hands come to the floor, push through your front foot to initiate the kick-up
4. Extend through your shoulders for a strong base
5. As you kick-up to your hands, keep your legs separated in a split position for an easier time balancing (the wider your split, the easier your handstand will be)
6. Feel your fingers gripping the floor to help maintain balance
7. Hold the split position while you get your sense of balance, then slowly bring your legs together at the top
8. Once you're finished holding, carefully step down, one foot at a time
9. Note: When you're first practicing the freestanding handstand, start with a very small kick-up, keeping your feet only a few inches off the floor. As you feel more comfortable, you can get higher and higher, until you eventually end up in a handstand. This is a very slow, controlled, strength-based movement, so do not try to generate a ton of power (which results in a crazy movement that may be scary!)

Train
Drills
Strength
Stretch

4 Week Training Program

What is it?

This program is for athletes who want to improve their Handstand Hold strength, endurance and performance.

Each session includes mobility, strength and skill work, and should be trained with a focus on quality movement.

General

Length:
4 Weeks

Sessions / Week:
3 (M/W/F or T/TH/S)

Session Time:
Up to 25 Minutes

Equipment:
1 pair of dumbbells, band or stick, box, wall space, floor space

Prerequisites

Athletes must be able to complete the following exercises before beginning this program:

Level 1:

0:30 Headstand
1+ Wall Walk
5+ Push-Ups

Level 2:

Same as Level 1
0:30 Wall Handstand
Comfortable kicking-up in open space

Skill Work + Ability Level

Choose the track - Level 1 or 2 - that best fits your abilities.

If you do not meet the listed prerequisites, follow the daily programming to build the necessary strength before following this program.

Do not skip the daily mobility and stretching!

Week 1

Week 2

Week 3

Week 4

Congratulations on completing the Handstand Hold Program!

While it ultimately depends on your goals and progress made over the last 4 weeks, here are my recommendations for continuing to increase handstand strength and performance:

Take a few days off this training, and once rested, complete the program a second time. Why? When doing each session again, you'll be able to compare your performance to the first time you did it — You'll try to improve form, get more reps, or hold for longer time domains. It's a great way to continuously seek improvement and strength!

If you completed the Level 2 training and feel confident with your newly found handstand ability, be sure to check out the 4 week Handstand Walking Program for a fun new party trick!