Handstand Mastery 2 (Dante Rivera)

Science Behind the Plan:

"Handstand mastery requires equal parts strength, balance, and proprioception," explains Dante. This specialized plan develops the specific shoulder, core, and wrist strength needed for handstand work while progressively building balance and control. The program implements a combination of strength exercises and skill work to develop comprehensive handstand capabilities.

6-Week Program:

Week 1-2: Handstand Foundation

Day 1: hhfae! (shoulders, shoulders, forearms, abs, chest, overall) - Upper body focus
8 reps × 3 sets per exercise + 3 sets of wall handstand holds (30 seconds)
Day 2: tmipa (triceps, arms, biceps, traps, abs) - Support strength
10 reps × 3 sets per exercise
Day 3: gkjzu! (legs, back, hips, obliques, glutes, overall) - Complementary strength
12 reps × 3 sets per exercise
Total volume per week: =548 reps (including handstand holds)

Week 3-4: Handstand Development

Day 1: hhfae! (shoulders, shoulders, forearms, abs, chest, overall) - Upper body focus
6 reps × 4 sets per exercise + 4 sets of wall handstand holds (45 seconds)
Day 2: tmipa (triceps, arms, biceps, traps, abs) - Support strength
8 reps × 4 sets per exercise
Day 3: gkjzu! (legs, back, hips, obliques, glutes, overall) - Complementary strength
10 reps × 4 sets per exercise
Total volume per week: =608 reps (including handstand holds)

Week 5-6: Handstand Mastery

Day 1: hhfae!a (shoulders, shoulders, forearms, abs, chest, overall, abs) - Upper body focus
5 reps × 5 sets per exercise + 5 sets of freestanding handstand holds (up to 30 seconds)
Day 2: tmipa! (triceps, arms, biceps, traps, abs, overall) - Support strength
6 reps × 5 sets per exercise
Day 3: gkjzu! (legs, back, hips, obliques, glutes, overall) - Complementary strength
8 reps × 5 sets per exercise
Total volume per week: =665 reps (including handstand holds)

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