Hold Your Handstand
Eight-week online program to transform your skills upside down through two 45-minute workouts a week and personalized coaching.
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Why Hold Your Handstand?
If you resonate with one or more of the following, then this program is perfect for you!
- You want to be able to handstand walk, but know your handstand needs work
- You burn out fast during wall walks and they quickly become the weakest link in a WOD
- You try to kick up into a handstand on the open floor over and over, but don’t really know what your body is doing upside down
- You feel weak when holding objects overhead, or maybe you know one arm is way stronger than the other
- You are okay with kipping handstand push ups, but don’t know where to start to get strict ones
- You feel lost when inverted and aren’t sure what you need to change to actually balance
Hold Your Handstand is the way to speedy wall walks, strong handstand push ups, confident handstands, and consistent handstand walks.
Hold Your Handstand will help you develop the balance, stability, and strength needed to conquer handstands and beyond. You can expect to build strength in your shoulders, develop an iron core, increase your handstand push up capacity, and create body awareness when upside down through two days of 45-minute training sessions.
This program will help you to create the mind-body connection that will finally make your skills upside down click!
Included in Hold Your Handstand
Eight handstand sessions that include targeted drills to help you develop your Inversion Intelligence, a.k.a.; understand where you are in space while upside down. These sessions will build in complexity and help give you the confidence to kick up and hold your handstand.
Eight strict strength training sessions to help you increase power in your shoulders and core. Train each side independently so you can shore up any imbalances, develop an iron-midline to support your handstands, and work towards a strict handstand push up.
Sixteen learning modules so you can understand the mechanics behind your skills, identify movement barriers, and learn how to remove them
Movement demos for each drill so you know exactly what you are to do and how to do it
App access for programming and feedback - everything is on one interface for ultimate ease
Individualized coaching in the form of videos and written commentary so you can transform your movement
Learning Modules
The role of your fingers & hand placement
Shoulder positioning
Shoulder mobility for handstands
Midline positioning
It’s all in the hips
Legs and feet
Tripod positioning for pressing
Elbow tracking for pressing
Headstands
Importance of unilateral work
How to kick up
How to fall well (safely exiting the handstand)
Handstand walking step-by-step
Common faults in the handstand walk
Coaching Options
While everyone in Hold Your Handstand will get the same great programming, there are two options depending on how much coaching and feedback you would like to receive.
With Standard Coaching, you will submit 1-2 videos per workout for analysis and feedback, while in the Premium option you can submit as many videos for feedback as you like.
With Standard Coaching you will receive two personalized coaching videos, while in the Premium Coaching you will get six coaching videos.
Standard Coaching - $129
1-2 video submissions per workout for movement analysis
Two personalized coaching videos during the program
Premium Coaching - $285
Unlimited video submissions for movement analysis
Six personalized coaching videos during the program
Bio
Hi, I’m Coach Stef! I am an elementary school teacher turned CrossFit Coach that helps athletes learn gymnastics skills. I have my CF-L2, ten years of coaching experience, and thousands of hours working with people in person and online to achieve bodyweight skills.
I grew up doing gymnastics, but alas, because I never competed on the bars, I barely trained them. When I started CrossFit thirteen years ago, I really struggled to build strength and volume with my rig skills. I felt like my hands were always slipping off, I couldn’t figure out how to coordinate my kip swing, and once my toes hit the bar, I had no hope of getting them back up. I am uniquely attuned to the needs and frustrations of beginner and intermediate CrossFitters because I have been there, gone through the process, and have gained hard-earned and high-level gymnastics skills - and none of it came easy.
The upside down skills in CF have always been my special party trick. I love handstand walking, can rep out handstand push ups, and do wall walks like I am walking on my feet. However, handstand holds are a skill that I have fine tuned only recently. I have found that my handstand holds are leagues above where they were when I did gymnastics by virtue of being stronger. Through working with 1:1 clients and testing out my programming, I have developed a methodology of teaching handstands that combines both handstand drills for positional development, and a style of strength training that is perfectly tailored for all things inverted - that is what Hold Your Handstand is all about!
What Others Are Saying
How does it Work?
Upon registering for Hold Your Handstand, I will send you a welcome text so we have each other’s phone number and can set a program start date.
You will then receive an invite to coach with me on True Coach, which will prompt you to create a login and download the app.
Each week your learning modules, programming, and movement demos will be in the True Coach App.
You do the workouts on the two days of the week that work for your schedule, upload your videos for movement analysis, and receive feedback from me in the form of videos or writing within True Coach. I will give you feedback on your workout within 48 hours of you sending it to me.
We will stay connected through email and text message as needed throughout the duration of the program so that I can best support your progress.
FAQs
Do I have to be able to hold a freestanding handstand to join?
No! This program will help you learn how to hold your freestanding handstand. The entry level expectations I have are that you can kick up to the wall to hold a handstand for 10 seconds. If you can do that, then you will benefit immensely from this program. If you already do have somewhat of a handstand hold or walk, you will make these movements much more efficient and solid through this program.
How much time will this take each week?
There will be two workouts each week for eight weeks during the program and you can expect to spend 30-45 minutes per session. You can do the sessions on any days of the week that work for you and are free to fit them in around your gym schedule as you see fit.
What equipment will I need?
You need an open wall space on a surface you can put your hands on, a box, a mini-band, light and moderate kettlebells, and dumbbells.
Do I have to live in the U.S. to participate?
Everyone is welcome to join Hold Your Handstand and I love working with international clients. I speak Spanish with some fluidity, but the educational videos will all be in English, so some English proficiency will be required.