Simple Program Design

How to Program Design for Flexibility, Handstands and Bodyweight Strength. My recommendation is to create a daily practice for your Mobility and Flexibility, Split Strength sessions relevant to your goals and do enough Handstands to improve your balance. Sounds easy but its surprisingly challenging to build a weekly routine that you actually stick to and that produces results. Even if you have a coach I'd recommend everyone takes ownership of their own practice and find the path that works best for YOU. The daily mobility and flexibility can be as simple as visiting positions to check you have your ‘daily minimum range of motion’ for the key areas relevant for you to function and/or goals. I would assess Quad Stretch, HF Stretch, Pigeon, Thoracic Extension and Hamstrings plus any other goal related stretch or position. For strength I would list your goals in priority order then reverse engineer the skills back to your current level. Split the goals into Push + Pull or BAS + SASS. Spread the sessions out over the week to fit your availability, mixed in with 3-6 Handstand balance sessions.

Example format can be seen in the YouTube video below