Katie Sonier 6 Week Progressive Handstand Program PDF

KATIE SONIER'S 6-WEEK
PROGRESSIVE HANDSTAND PROGRAM
A GUIDE THAT WILL TEACH YOU HOW TO

PROPERLY PROGRESS YOUR WAY
TOWARDS HANDSTAND MASTERY
INSIDE
TABLE OF CONTENTS
3
Before You Start
Before you begin the program, please read
about our terms and conditions as well as our
legal disclaimers. By accessing and using this
guide, you agree to be bound by these terms.
4
Important Info
With this 6-week guide, progressively build up
your upper body and core strength, become
more comfortable on your hands, and learn the
necessary steps to eventually master the
handstand.
7
What To Expect
In this 6-week progressive handstand program,
you can expect to dedicate AT LEAST 3 days a
week to progressive handstand training while
building your strength, learning body
control/awareness and improving overall skill
level.
9
Weekly Training
Your 6-week progressive handstand training
guide. Learn, progress, and master the
movements necessary to build strength and
work your ways towards a handstand.
19
Train With Katie
Learn more about my TRAIN WITH KATIE
membership program where you get access
to 6 full training videos per week and 24/7
communication with me as your coach.
BEFORE YOU START
LET'S TALK ABOUT THE LEGAL STUFF BEFORE YOU BEGIN
THIS PROGRAM.
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The information in this document is The recommendations, instructions and
intended for general reference purposes only advice contained within this document and
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Copyright © 2018 KatieSonier.com. All Rights Reserved.

6 WEEK PROGRESSIVE
HANDSTAND TRAINING
THINGS TO CONSIDER WHEN PROGRESSING TOWARDS
HANDSTAND MASTERY.
INFO YOU SHOULD KNOW:
WHAT YOU WILL NEED: All you will need for this program is
your own bodyweight, a bench/steps, a wall, and the will to
succeed with a positive attitude.
BENEFITS OF HANDSTANDS: Builds core strength, upper body

strength, stimulates the endocrine system (regulates hormonal
function), increases grip strength, reduces stress and increases
happiness, increases musculoskeletal health, no equipment
needed, spatial perception and balance, and they're fun!
DOES IT MATTER WHAT LEVEL I AM AT RIGHT NOW? Everyone

has the opportunity to put in work, learn, and get better. While
we are all at different levels and progress at our own rates, you
should focus on your own progress. With this program, you can
expect to learn and apply the necessary exercises/steps that
can lead to eventual handstand mastery.
UNDERSTAND APPROPRIATE PROGRESS FOR YOU: It's

important to take the necessary steps to progress according to
YOUR own level to avoid any chance of potential injury.
SHOULDER MOBILITY: Shoulder mobility plays a big role in

handstand training. If you feel that your shoulders are tight and
you have a limited range of motion, refer to my suggested
shoulder mobility warm up (page 8) and do them before
getting into your training.

6 WEEK PROGRESSIVE
HANDSTAND TRAINING
HANDSTAND MASTERY.

IMPROVING UPPER BODY AND CORE STRENGTH: You
will build both your upper body and core strength by
doing the exercises prescribed in this program. Also be
sure to implement overhead pressing movements and
core work into your training. Improving your upper body
and core strength will speed up the process of learning
and mastering the handstand.
WRIST FLEXIBILITY/MOBILITY: Stretch/mobilize your

wrists before getting into your handstand training if
you're prone to wrist pain/soreness. Refer to my
suggested wrist warm up (page 8).
EXTERNAL ROTATION OF WRISTS: Turning your wrists

slightly outwards (external rotation) can take pressure
off of both your wrists and shoulders when in handstand
position. Try this slight tweak as you get more into your
handstand training.
WHEN SHOULD I IMPLEMENT THIS TRAINING INTO MY

CURRENT TRAINING? I recommend prioritizing this
training at the beginning of your workouts. The
movements are both challenging and fatiguing and you
will perform better if you're well rested.
GETTING COMFORTABLE UPSIDE DOWN: There's a ton

of factors to consider when looking to learn a
handstand- wrist strength, all of the blood rushing to
your head, placing all of your bodyweight on your
shoulders, overall body awareness/control, the "fear
factor." You have to build the strength, tolerance, and
confidence with tons and tons of daily practice.

6 WEEK PROGRESSIVE
HANDSTAND TRAINING
WEEKLY EXPECTATIONS
WHAT TO EXPECT WITH EACH WEEK:
WEEK 1: This week you are practicing skills that will improve your overall upper body and core
strength, which you will need to master a handstand. Gaining strength in push ups and inch worms
will be the focus.
WEEK 2: This week you want to focus on being able to perform more unbroken push up reps and
gaining more strength in inch worms, specifically focusing on speed and getting off your hands as
quick as possible.
WEEK 3: This week you start to implement some inverted (upside down) practice with elevated
inverted isometric holds. Continuing to build upper body strength and getting more comfortable
being upside down!
WEEK 4: This week (if you are ready...remember we all progress at different rates) you progress your
elevated inch worms to wall walks. Go as vertical as you can, maintaining core engagement and body
control. Practice, practice, practice!

WEEK 5: This week you work on progressing your wall walks. Work your way towards getting fully
vertical against the wall and increasing the amount of unbroken reps you can do.
WEEK 6: This week you continue to progress your wall walks and enter the beginning stages of taking
things away from the wall and practicing "kick ups."

6 WEEK PROGRESSIVE
HANDSTAND TRAINING
HANDSTAND MASTERY.

HOW OFTEN SHOULD I DO THIS TRAINING?: I recommend doing the exercises prescribed each
week AT LEAST 3 times a week. But, 5 + times a week will be even better! The more you practice,
the better/faster the result.
WHY DO WE DO WALL WALKS? As you get farther into this program, you will be introduced to an
exercise called a "wall walk." You want to learn handstands FACING the wall, as opposed to facing
away, because you will then create good handstand habits from the beginning and save a ton of
time "relearning" or fixing bad habits. Wall walks teach you core engagement, body control, and
will significantly improve your overall upper body strength. I still do wall walk reps in my own
training today. I always recommend learning them this way from the beginning and I encourage
those who already can handstand without a wall to continue to implement wall walks into their
training as well.
AM I GUARANTEED A PERFECT HANDSTAND IN 6 WEEKS? Absolutely not. A handstand is a very

challenging skill and takes time to learn and master. But if you commit to the program and
exercises prescribed each week, you can expect to improve your strength, get more comfortable
on your hands/being upside down, and get one step closer to handstand mastery. It will require a
ton of practice and a ton of time!

SHOULDER MOBILITY:
MAKE SURE YOUR SHOULDERS ARE WARMED UP AND MOBILIZED BEFORE GETTING INTO HANDSTAND
TRAINING.
Foam Roller Overhead Foam Roller Angels

Resistance Band Arm Circles x 20 reps
Raise x 20 reps (Arm Circles) x 20 reps
Shoulder Floor Stretches x 30 seconds each
WRIST FLEXIBILITY/MOBILITY:
IF YOU ARE PRONE TO WRIST PAIN/SORENESS, BE SURE TO STRETCH AND MOBILIZE YOUR WRISTS BEFORE
GETTING INTO THIS TRAINING.
Wrist Flexion Stretch Palms Up Stretch External Rotation Stretch
UPPER BODY STRENGTH:

IMPLEMENT OVERHEAD PRESSING, PUSH UP VARIATIONS, AND TRICEP ISOLATION WORK INTO YOUR
TRAINING TO IMPROVE OVERALL UPPER BODY STRENGTH/CONDITIONING.
Push Ups x 10-20 reps Skull Crushers x 15-20 reps

Overhead Pressing x 10-20 reps
CORE STRENGTH:
IMPLEMENT CORE WORK INTO YOUR TRAINING TO IMPROVE OVERALL CORE STRENGTH WHICH
WILL ASSIST IN PROGRESSIVE HANDSTAND TRAINING.
Plank Variations x 30-60 seconds Hollow Body Hold Variations x 30-60 seconds
WEEK 1
PRACTICE, PROGRESS, AND MASTER THESE MOVEMENTS THIS WEEK. I RECOMMEND
IMPLEMENTING THESE EXERCISES INTO YOUR CURRENT TRAINING AT LEAST 3 TIMES A
WEEK. GREATER/FASTER RESULTS WILL COME WITH 5 + TIMES A WEEK.
Movement # 1: Push Ups Regression: Drop Knees
You want to master the push ups. Tons of

upper body and core strength required that
will transfer over to handstand strength. Set a
goal of mastering 10-15 unbroken reps
without your knees and with optimal form.
Whether that's 6 weeks or 1 year away for you,
make push ups a priority in your training Progression: No Knees
going forward.
This week, do as many unbroken push ups as you

can (5-10 reps is a good goal) for 3-4 sets. Aim for
around a 1 minute rest between sets. Keep track of
how many you are able to get as you want to focus
on progressing in reps and form each week.
Movement # 2: Inch
Worm to Push Up
The next movement you want to master is the inch
worm. Add in a push up at the bottom of the inch
worm to make the movement more challenging.
(Remember, you can drop your knees on the push up but
Inch worm to push
make it a goal to be able to complete push ups with no
up position (add
knees). The inch worm is a regressed version of the "wall
push up to make
walk" which we will introduce later in the program.
more challenging)
Focus on keeping your hands flat on the floor throughout
and inch worm
the entire inch worm and look at your hands throughout
back up to
entire movement.
standing position.
That's 1 rep.
Repeat for 6-10
This week, do 6-10 (depending on current reps. Track
strength/level) unbroken reps for 3-4 sets. Aim for progress.
around a 1 minute rest between sets. Focus on
increasing reps as the weeks go on and getting
stronger with the movement overall.

WEEK 1
PRACTICE, PROGRESS, AND MASTER THESE MOVEMENTS THIS WEEK. I RECOMMEND
IMPLEMENTING THESE EXERCISES INTO YOUR CURRENT TRAINING AT LEAST 3 TIMES A
WEEK. GREATER/FASTER RESULTS WILL COME WITH 5 + TIMES A WEEK.
Movement # 3:
Elevated Inverted
Isometric Holds
Elevated Inverted Isometric holds (holding position
shown in picture) will improve your overall upper
body strength and start to get you comfortable
being inverted (upside down). Get as vertical as you
can (back perpendicular to floor), look at your
hands entire time, and press up through your
shoulders throughout hold. You can place your feet
on a bench or any other elevated surface. FORM TIP: Make sure you are
looking at your hands entire
time, focusing on controlled
This week, aim for a 10-30 second hold
breathing, and pressing up
(depending on current strength/level) for
through your shoulders.
3-4 sets. Aim for a 1 minute rest between
holds and focus on being able to hold for
longer as the weeks progress.
REMEMBER THE FIRST STEP IS TO

BELIEVE THAT YOU CAN.

WEEK 2
CONTINUE TO PRACTICE, PROGRESS, AND MASTER THESE MOVEMENTS THIS WEEK. I
RECOMMEND IMPLEMENTING THESE EXERCISES INTO YOUR CURRENT TRAINING AT LEAST 3
TIMES A WEEK. GREATER/FASTER RESULTS WILL COME WITH 5 + TIMES A WEEK.
Continue to master push up form and being

able to complete more unbroken reps.
Strength in push ups will transfer over to
strength in handstands. The stronger your
push ups, the stronger your upper body and
core will be, which means the stronger your
handstands will be. Progression: No Knees
This week, do as many unbroken push ups as you

can (6-12 reps is a good goal) for 3-4 sets. Aim for
around a 1 minute rest between sets.
Keep track of how many you are able to get as you
want to focus on progressing in reps and form each
week.
Movement # 2: Inch
Worm to Push Up for
Speed/Quickness
Continue to master the inch worm to push up and
progress by improving both form and amount of Inch worm to push
unbroken reps you can do. This week, focus on your up position (add
speed- get off your hands quick out of the inch worm push up for more
(on the crawl back) before standing back up between strength) and inch
reps. If you feel that you are able to get off your hands worm back up to
quicker/easier, that means you're getting stronger. standing position
That's what we want! Continue to focus on keeping as quick and
your hands flat on the floor and look at your hands controlled as you
throughout entire movement. can. That's 1 rep.
Repeat for 8-12
This week, do 8-12 (depending on current reps. Track
strength/level) unbroken reps for 3-4 sets. Aim for progress.
around a 1 minute rest between sets. Focusing on
increasing reps as the weeks go on and getting
stronger with the movement overall.

WEEK 2
Movement # 3:
Elevated Inch Worm
Reps into Isometric With your feet on an
Hold elevated surface,
This movement is a progressed version perform 3-6
of regular inch worms with your feet unbroken inch
being elevated. It challenges both your worms starting in
upper body and core strength/control plank position and
and prepares you for the next step, wall ending as vertical as
walks, which comes later on in the you can, pressing up
program. The reps will increase your through your
upper body conditioning and the hold shoulders and
will really dial into your strength and looking at your
continue to get you more comfortable hands entire time.
being upside down. Finish your last rep
of the set with an
isometric hold for 5-
This week, aim for 3-6 unbroken reps 30 seconds. Track
and finish your last rep with a 5- progress.
30 second isometric hold for 3-4 sets.
Aim for a 1 minute rest between holds
and focus on being able to do more
unbroken reps and hold for longer as the
weeks progress.
WORK HARD FOR WHAT YOU WANT.

WEEK 3
Yes, we're still doing push ups. Continue to

progress with your form and increase the
number of unbroken reps you can do. If
you've been doing push ups with your knees,
start working towards taking your knees
away. Your push up strength will help with
your handstand strength. Progression: No Knees
This week, do as many unbroken push ups as

you can (8-15 reps is a good goal) for 3-4 sets.
Aim for around a 1 minute rest between sets.
Keep track of how many you are able to get as
you want to focus on progressing in reps and
form each week.
Movement # 2: Elevated
Inch Worms for Reps
Continue to progress your upper body
and core strength and your comfort level With your feet on
on your hands with unbroken elevated an elevated surface,
inch worm reps. No isometric holds here, perform 6-10
just rep after rep getting as vertical as unbroken reps
you can and pressing up through your starting in plank
shoulders with each rep. position and ending
as vertical as you
can, pressing up
This week, do as many unbroken through your
elevated inch worms as you can (6-10 shoulders and
reps is a good goal) for 3-4 sets. Aim looking at your
for around a 1 minute rest between hands entire
sets. Keep track of how many you are time. Track
able to get as you want to focus on progress.
progressing in reps and form each
week.

WEEK 3
Movement # 3:
Elevated Inverted
Isometric Holds
More isometric holds! Challenge
yourself. When you feel your
strength giving out, hold it for an
extra 3 seconds. That's when you get
stronger. At this point in the
program (if you've been following it),
you should be able to hold these a
little longer than you could Week 1. FORM TIP: Make sure you are
looking at your hands entire
This week, aim for a 20-60 time, focusing on controlled
second hold (depending on current breathing, and pressing up
strength/level) for 3-4 sets. Aim for a 1 through your shoulders.
minute rest between holds and focus
on being able to hold for longer as the
weeks progress.
WHEN THINGS GET HARD AND PROGRESS

SEEMS SLOW, THE LAST THING YOU SHOULD
DO IS GIVE UP.

WEEK 4
Movement # 1: Inverted Regression: Create bigger space

between hands and feet
Push Ups
It's time to start inverting our push ups! This is
another more advanced movement that
improves your upper body and core strength
and assists and prepares you for a strong
handstand down the road. Set a goal of
mastering 10-12 unbroken reps. Whether
Progression: Create smaller
that's 6 weeks or 1 year away for you, make
space between hands and feet
inverted push ups a priority in your training
(more inverted)
going forward.
This week, do as many unbroken inverted push ups

as you can (5-10 reps is a good goal) for 3-4 sets.
week.
Movement # 2: Wall
Walks
Starting in push
We've made it to wall walks! This movement is the
up position with
ultimate way you are going to learn how to handstand.
your feet at the
With wall walk practice will come significantly improved
wall, raise one foot
strength, body awareness and control, and comfort of
onto wall at a time
being on your hands. Only go as vertical up the wall as
and let your hands
you can right now. The goal is to get all the way up the
follow as your feet
wall to a fully vertical handstand (flat back), without
walk up the wall.
your chest or quads touching the wall, before you make
Go as vertical as
your way back down to push up position. Watch your
you feel
hands entire time and press up through your shoulders.
comfortable. With
time, increase how
Aim for 3-6 reps of wall walks and allow for as long
vertical you can
of a rest period as you need as this movement is
get and how many
very fatiguing for 3-4 sets. It would be a good goal to
reps you can do.
increase your unbroken reps by 1 rep every 2-3 weeks.
Practice! The more you do these, the better you will
get. Simple yet great advice.

WEEK 5
Movement # 1: Inverted Regression: Create bigger space

Push Ups
Continue to work on inverted push ups. These
will help develop upper body strength you will
need for a strong handstand.
This week, do as many
unbroken inverted push ups as you
(more inverted)
can (6-12 reps is a good goal) for 3-4
sets. Aim for around a 1 minute rest
between sets.
Keep track of how many you are able
to get as you want to focus on
progressing in reps and form each
week.
Movement # 2: Wall
Walks
Starting in push
Continue to practice and progress your walks. DO NOT
up position with
SKIP THIS STEP to learning handstands. With wall walk
your feet at the
practice comes improved strength, body control, and
wall, raise one foot
comfort level on hands. All things you NEED for
onto wall at a time
handstand mastery. Continue to only go as vertical up
and let your hands
the wall as you can. Remember, the goal is to get all the
follow as your feet
way up the wall to a fully vertical handstand (flat back),
walk up the wall.
without your chest or quads touching the wall.
Go as vertical as
you feel
Aim for 3-6 reps of wall walks and allow for as long comfortable. With
of a rest period as you need as this movement is time, increase how
very fatiguing for 3-4 sets. It would be a good goal to vertical you can
increase your unbroken reps by 1 rep every 2-3 weeks. get and how many
Practice! The more you do these, the better you will reps you can do.
get. Simple yet great advice.

WEEK 6
Movement # 1: Elevated Regression: Create bigger space

Inverted Push Ups
This is another more advanced movement that
will improve your upper body and core
strength and will assist and prepare you for a
strong handstand down the road. Set a goal of
mastering 10-12 unbroken reps. Whether that's
6 weeks or 1 year away for you, make elevated
inverted push ups a priority in your training
going forward.
(more inverted)
This week, do as many unbroken inverted push ups

as you can (5-10 reps is a good goal) for 3-4 sets.
week.
Movement # 2: Wall Walks to

Single Foot Balance
If you are wall walking to fully vertical handstands (chest and Wall walk up to
quads not touching the wall and back is flat) and you feel ready full vertical
to take the next step, it's time to start challenging position and take
your inverted balance. In your handstand facing the wall, one foot off the
take one foot away from the wall (maintaining full vertical wall, relying on
handstand) and rely on one single foot for balance. When you just one foot for
reach the point of fatigue, place both feet back on wall and walk balance. Maintain
back out to push up position. Practice! full handstand
position
throughout.
Aim for 5-10 reps of balancing with a single foot off Focus on
the wall (which will be about a 5-15 second vertical improving
hold) before walking back down the wall to push up comfort level and
position. Allow for as much rest needed and do 3-4 strength being
sets. Increase amount of reps and how long you can upside down
stay up there every 2-3 weeks. Practice! The more you against the wall.
do these, the better you will get.

WEEK 6
Movement # 3:
Kick Up Practice The "kick up"
starting position.
Taking things away from the wall and
continuing to get comfortable on your hands
and with your own body strength/control with
kick ups. Kick up to a point where you feel
comfortable for now. The goal is to be able to
kick up to a controlled fully vertical
Kick up to a point
handstand. Practice! With practice and time,
where you feel
you will gain more and more comfort and
comfortable. Repeat
strength. Once you are able to get to the full
for 10-15 reps.
handstand, continue to dedicate time to
practicing!
Practice kick ups in reps of 10-15 for 3-4

sets with as much rest as you need. Once you reach the
Focus on being able to get more vertical point of a full vertical
and if you are fully vertical, make it a goal handstand, continue to
of being able to hold it for longer. By now practice and
you have figured out the secret- make increase how long you
these movements a priority in your can hold it. Track
training and practice, practice, practice! progress.
THINGS TO REMEMBER AS YOU CONTINUE ON

IN YOUR HANDSTAND JOURNEY...
- Dedicating 10 minutes a day to handstand practice goes a long way.
- It may take you YEARS to master, but who cares. Time goes on anyways.
- More practice will definitely speed up the process.
- Keep a positive attitude and believe in yourself.
- Reach out to me via email if you ever need any more guidance or support.

GET YOUR
TRAIN WITH KATIE
MEMBERSHIP AND
JOIN MY TEAM!
-Access to 6 full training videos
a week coached and
structured by me

- Access to our private
Facebook accountability group
and 24/7 ongoing coaching
from me there
-Access to a supportive
community of others doing the Join my team at
program with you! www.katiesonier.com

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KATIE SONIER'S 6-WEEK

PROGRESSIVE HANDSTAND PROGRAM

A GUIDE THAT WILL TEACH YOU HOW TO

Copyright © 2018 KatieSonier.com. All Rights Reserved.

INFO YOU SHOULD KNOW:

BENEFITS OF HANDSTANDS: Builds core strength, upper body

DOES IT MATTER WHAT LEVEL I AM AT RIGHT NOW? Everyone

UNDERSTAND APPROPRIATE PROGRESS FOR YOU: It's

SHOULDER MOBILITY: Shoulder mobility plays a big role in

Copyright © 2018 KatieSonier.com. All Rights Reserved.

INFO YOU SHOULD KNOW:

WRIST FLEXIBILITY/MOBILITY: Stretch/mobilize your

EXTERNAL ROTATION OF WRISTS: Turning your wrists

WHEN SHOULD I IMPLEMENT THIS TRAINING INTO MY

GETTING COMFORTABLE UPSIDE DOWN: There's a ton

Copyright © 2018 KatieSonier.com. All Rights Reserved.

WHAT TO EXPECT WITH EACH WEEK:

Copyright © 2018 KatieSonier.com. All Rights Reserved.

INFO YOU SHOULD KNOW:

AM I GUARANTEED A PERFECT HANDSTAND IN 6 WEEKS? Absolutely not. A handstand is a very

Copyright © 2018 KatieSonier.com. All Rights Reserved.

Foam Roller Overhead Foam Roller Angels

Shoulder Floor Stretches x 30 seconds each

Wrist Flexion Stretch Palms Up Stretch External Rotation Stretch

UPPER BODY STRENGTH:

Push Ups x 10-20 reps Skull Crushers x 15-20 reps

Movement # 1: Push Ups Regression: Drop Knees

You want to master the push ups. Tons of

This week, do as many unbroken push ups as you

Copyright © 2018 KatieSonier.com. All Rights Reserved.

REMEMBER THE FIRST STEP IS TO

Copyright © 2018 KatieSonier.com. All Rights Reserved.

Movement # 1: Push Ups Regression: Drop Knees

Continue to master push up form and being

This week, do as many unbroken push ups as you

Copyright © 2018 KatieSonier.com. All Rights Reserved.

WORK HARD FOR WHAT YOU WANT.

Copyright © 2018 KatieSonier.com. All Rights Reserved.

Movement # 1: Push Ups Regression: Drop Knees

Yes, we're still doing push ups. Continue to

This week, do as many unbroken push ups as

Copyright © 2018 KatieSonier.com. All Rights Reserved.

WHEN THINGS GET HARD AND PROGRESS

Copyright © 2018 KatieSonier.com. All Rights Reserved.

Movement # 1: Inverted Regression: Create bigger space

This week, do as many unbroken inverted push ups

Copyright © 2018 KatieSonier.com. All Rights Reserved.

Movement # 1: Inverted Regression: Create bigger space

Copyright © 2018 KatieSonier.com. All Rights Reserved.

Movement # 1: Elevated Regression: Create bigger space

This week, do as many unbroken inverted push ups

Movement # 2: Wall Walks to

Copyright © 2018 KatieSonier.com. All Rights Reserved.

Practice kick ups in reps of 10-15 for 3-4

THINGS TO REMEMBER AS YOU CONTINUE ON

- More practice will definitely speed up the process.

- Keep a positive attitude and believe in yourself.

Copyright © 2018 KatieSonier.com. All Rights Reserved.

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