ABCDEFGHIJKLMNOPQRSTUVWXYZAAABACADAEAFAGAHAIAJAKAL
1
Static Handstands (default position is straight)Entries to handstandDynamic handstandsPresses and strength
2
LevelStepHandstand facing wallLeg assisted balance back to wallBalance back to wall with no leg assistanceLeg assisted balance facing wallBalance facing wall with no leg assistanceFreestanding handstandTuck and pikeStraddleMexicanOne arm handstandFlagsHigh arm one arm handstandFigaBilateral entries preparationsTuck-upKick-upCartwheelWalking forwardsWalking backwardsWalking sideways (and lateral stuff)Block workPirouette (parallel bars style)Pirouette (single bar style)JumpingTapsShoulder lean strengthPress range of motionHandstand push-upPressStalder pressOne arm press
3
045° Handstand facing wall for 30sShoulder assisted handstand back to wallPike push-up hold with elevated feetHeadstand (head and hands in a triangle)Tuck, straddle and pike donkey kicksShoulder assisted tuck-upShoulder assisted kick-upCartwheel out of a handstand facing the wallWalking up and down facing a wall45° Side to side wall walksPlanche leanKneeling to press startPush-ups
4
1Handstand facing wall 30sBalance back to wall using one leg 30sBalance back to wall from wrist push onlyBalance facing wall using one legCrow position and variationsTuck slides facing wallStraddle slides facing wallTuck-up facing wallTuck-up back to wallKick-up back to wallCartwheel into handstand facing the wallSide to side walks facing the wall or pike with feet elevatedPlanche lean to press startPike push-ups with feet on the floor, decline push-upsShoulder assisted straddle press
5
2Handstand facing wall 1 minBalance back to wall using one leg 1 minShoulder pulls back to wall (toe pulls)Leg scissors facing wallShoulder pulls facing wall (toe pulls)Handstand for 10s seconds from kick-up or tuck-upTuck shoulder flexion back to wall with only hips touchingStraddle shoulder flexion back to wall with only hips touching wallFreestanding tuck-upFreestanding kick-upFirst steps forwardsFirst steps backwardsShoulder taps facing the wall (if you must. I think there are better things to practice)Planche lean with slightly elevated feetPress slide up a boxPike push-ups with feet elevated, more decline push-upsStraddle press negatives facing wall
6
3Balance back to wall using leg, 1min cumulativeShoulder pulls back to wall with holdShoulder pulls facing wall with holdHandstand for 30s from kick-up or tuck-upTuck shoulder pulls back to and facing wallStraddle shoulder pulls back to and facing wallConsistent tuck-up entryConsistent kick-up entryCartwheel into a freestanding handstandConsistent steps forwardsConsistent steps backwardsWalking side to side1/4 Turn from sideways to wall to back to or facing wall (four combinations)Planche lean to press start with slightly elevated feetPress slide up a box (successful)Partial headstand push-ups facing or back to wallCrow to headstandPanel mat straddle press
7
4Handstand facing wall 2 minLonger times are possible, but freestanding practice is preferredHandstand for 1 min, Japanese handstandFreestanding tucks and transitionsFreestanding straddles and transitionsConsistent cartwheel into a freestanding handstandWalking off of short objectsPirouette (180° in two steps: forwards right, backwards left, or vice-versa)Place first hand, then do a 180° turn forwards with the secondShoulder tapsTuck plancheL-sit to standing on parallel barsHeadstand push-ups facing or back to wallCrow to headstand, push to handstandStraddle press from floorStalder press negatives
8
5Uneven handstand: one hand on floor, one hand elevatedTuck with one leg straightShoulder pull back to the wall with hands far from the wall, back and forthSlow motion cartwheel into handstandWalking downstairsWalking off of short objectsHandstand, placing one hand on an elevated object, then back downReverse pirouette (180° in two steps: backwards, forwards)Small hops from tuck to straight position or Capoeira split leg hopsL-sit to standing on parallel bars (successful)Handstand push-ups facing or back to wall with increasing rangeCrow to handstandPike press from floorSpider press (elbows bent to offer a pivot point to rotate over)
9
6Longer times are possible and usefulPike (7) with open shouldersFive fingers assisted 30s holds (both straight and straddle)Alternating weight shifts to five fingersTwo arm straddle flagWalking upstairsWalking downstairsWalking forwards and backwards on blocksClimbing up and down single blocksDo 180° turn backwards with the first hand, place the secondDive to handstandFull handstand push-ups with wallStomach roll to handstand from kneelingL-sit to standing on parallel bars, straddle press
10
7Handstand for 2 min from kick-up or tuck-upMexican attempt freestanding, starting small and going progressively deeperOne finger assisted 30s holdAlternating weight shifts to one fingerTwo arm diamond flagWalking upstairsStraddle side to side block walksClimbing down piles of blocks by unstackingFull pirouette forwards and backwards (three steps)Drop to handstand from handstand on an elevated object (this is ver yhard on the joints, I do not recommend it)Thigh tapsStraddle plancheFull HSPUs without wallStomach roll to handstand from prone positionStraddle press from l-sit on parallel barsStalder press
11
8Super light finger assisted 60s holdTwo arm split flagTwo arm figa (if flexible enough)Handstand, placing one hand on a wall, then back downStraight side to side block walks and straddle with pause on one armClimbing up piles of blocks with stacking90° Push-up/Dead pressMultiple straddle presses from l-sit on parallel barsMultiple stalder presses
12
9Longer times are possible and usefulHalf-lay Mexican handstand holdSuper light finger assisted 60 hold with intermittent loss of contactFinger assisted one arm kick-upSlow motion cartwheel to one arm handstand with finger assistanceClimbing onto high objects using a one arm elbow lever/crocodileStraddle side to side block walks with thigh tapPike press from l-sit on parallel barsOne arm straddle press negative to standingOne arm press with feet on the floor using counterweight
13
10Mexican handstand holdConsistent 10 seconds one arm handstandAlternating one arm handstands for 2-3sTwo arm flag (straight)One arm straddle flagFiga with one hand elevated for assistanceSlow motion cartwheel to one arm handstandStraight side to side block walks with thigh tapOpen hips straddle plancheMultiple pike presses from l-sit on parallel barsOne arm press from standing with one leg up
14
11Consistent 30 seconds one arm handstand10 rounds of alternating one arm handstands for 2-3sOne arm diamond flagStraddle one arm with high armFiga with one hand elevated with releaseOne arm kick-up (straddle)Switch with finger assistance on the floorTap to one arm straddle handstand with high armOpen hip straddle planche pressOne arm press from standing starting with both legs low
15
12Bridge with feet elevated, pull to Mexican handstandConsistent 1 min one arm handstand.Alternating one arm endurance 2minOne arm split flagFull handstand with high arm, tuck with high armFigaOne arm kick-up (straight), one arm kick-up, straddle with high armSwitch on the floorOne arm press with hand elevatedOne arm press negative with counterweight
16
13Bridge with feet on floor, pull to Mexican handstandConsistent 2 min one arm handstandAlternating one arm endurance 5minOne arm full flagPike figa, Twisted figa, Katkov (different moves)One arm kick-up (straight) with high armSwitch on a blockTap to one arm handstand with high armFull plancheMultiple open hip straddle planche pressesOne arm press on a cane sliding the foot on the caneOne arm press negative
17
14Longer times are possible and usefulSmall straddle planche pressMultiple one arm presses with foot sliding on the caneOne arm press from l-sit with counterweight or holding object for assistance
18
15
19
16Multiple small straddle planche pressesOne arm pressOne arm press
20
17One arm Mexican handstandPlanche pressMultiple one arm pressesMultiple one arm presses
21
18Multiple planche presses
22
19
23
20
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100