Handstand Academy - Start Here

2/3 of your session: V planche and whenever need prioritise consistency	ㅤ	ㅤ	ㅤ
warm-up	ㅤ	ㅤ	ㅤ
ㅤ	FS (free for all) if super solid → centered if average / if short on time → planche	ㅤ	ㅤ
Planche	ㅤ	ㅤ	ㅤ
Balance	B2W V planche frozen landing ping pongs max holds	10 3 x 3 3 - 5	Hover back foot off the wall as long as possible
ㅤ	C2W holds OFF wall in planched V	3 - 5	right leg off
ㅤ	FS V planche	ㅤ	Right foot overhead
shape shifting	B2W V planche → feet closer together	5	super small movement ,stabilise first before continuing
Centered	shoulder blocker class - use drills for kick-ups	10 -20 kickups	aim for K
ㅤ	C2W holds OFF wall in C or K	3 - 5	right leg off
ㅤ	B2W V Planche take off → centered V, take off (tethered elevator) B2W planche → centered V (transitional elevator) (🌶️)	3 - 5 each	i’ll record something for the former. See this meanwhile
ㅤ	FS	ㅤ	ㅤ

Planched session x 1-2 week

A) B2W “planched” kick-up: do not try to land (softly), try to freeze and bail (farther from wall) x 5 - 10 reps

B) C2W planche hold in staggered leg position OFF for as long as possible x 5 sets

C) FS - whatever makes it possible to float is good

Centered session x 2 - 3 week

A) C2W centered staggered leg position x 15s x 2 ON

and 2 OFF

B) C2W planche 5 seconds with pure silence → center while staying on wall 5 seconds with pure silence x 2 ON and 2 OFF 📹 2

⚠️ as steady as possible

⚠️ one way street rule

C2) kick-up into soft landing ⚠️ try not to planche (🎯first knuckes) 📹 2

once you land, reshape (bring shoulders where they shoud have stayed, anchor for 4 seconds then push on fingers to come back down).

C3) Kick-ups with shoulder blockers

D) B2W kick-up into soft landing + reshape + max hold x 3 - 5 📹 2

FS - centered kick-ups trying to go in the position and bail (not chasing longer holds) 📹 2

FS - normal kick-ups (where planche is allowed) 📹 2

3 levers of lightness

What is the planche

Planche vs centered positions

Work on both in one session, or zoom one one for a full session

Shivay