Press Handstand Workout

Press Handstand Workout 1 

(Up sets and numbers as necessary- this is a beginner workout) 

5x10 Seated straddle Right leg lifts (hands flat in center, by knees)

5x10 Seated straddle Left leg lifts (hands flat in center, by knees)

5x10 Seated straddle Both leg lifts (hands flat in center, by knees)

*Note: Back should remain upright and flat, knees should remain locked and toes pointed. Quality is key. These exercises can be done with ankle weights if athletes are developed and strong enough. 

5x5 Seated pike Right leg lifts (hands by calfs)

5x5 Seated pike Left leg lifts (hands by calfs)

5x5 Seated pike Both leg lifts (hands by calfs) 

5x5 Seated straddle Right leg BACKWARD circles (hands flat in center, by knees)

5x5 Seated straddle Left leg BACKWARD circles (hands flat in center, by knees)

5x5 Seated straddle Both legs BACKWARD circles (hands flat in center, by knees) 

5x5 second straddle hold (hands flat)

5x5 seconds pike hold (hands flat)

3x10 Standing pike, straddle downs to feet up (or hold)

3x10 Candlestick, press to straddle stand (Hands close to feet, booty in air)

3x5 Handstand press down to straddle stand, press to straddle hold 

3x5 Handstand press down to straddle hold 

3x5 Seated straddle press to stand, press to handstand

3x5 Standing straddle, press to handstand 

5 Press handstands: Have the gymnast put the pieces of the press together. For example, if gymnast cannot press up, have them press from seat to straddle stand, then to handstand hold, and complete a full press down.