Handstand challenge session 1

By perkycore Lifestyle No Comments on Handstand challenge session 1

Training is one of my passions since early, I started at age of 8 practising Rhythmic Gymnastics and I used to love it, but I trained only for 2 years and I had to stop. So I carried on with football and handball in the college and high school. When I was 17, I started doing classes in the gym and weights every now and then and since then, I’ve been doing exercises in my spare time, sometimes stayed 4-5 months away from training specially because of university and work but today, this is part of my lifestyle and I can’t live without it. It is just matter of planning and finding time for it, after all, I feel energised and healthier by following a balanced lifestyle. I’ve learnt the balance of nutrition and exercises, eating correctly and healthy, which I can say is one of my favourite hobbies – also mixing some ingredients together and create new recipes (but healthy one) 😉

And now, beginning of 2017, I am starting a challenge for myself – and I love challenging myself by the way- I’ve  set goals and targets and looking forward to work hard for it. It has been a while I want to be able to do handstands but never really had the correct training that would lead me for that. And I decided to share in this blogmy progress, training and stuff that I learn, so if you also want to get strong and learn new techniques and training, feel free to join me.

Session 1 

So excited for having my first session! Initially the training is going to take place once or twice week, it will depends how sore I will be feeling after sessions (haha). My coach is Luigi Anthony, who has been into gymnastics for 15 years, he has an amazing experience and I get very impressive with his performance. The gym is called Shaping Change, located near Great Portland Street Station in London, it has nice atmosphere and fun environment.



In this first session, Luigi evaluated my strengths and weaknesses. In our first assessement he was able to pick out right away that my anterior based muscle groups were much more predominate than a lot of  my posterior chain muscle groups, by using a simple broom stick. We started the session by doing some shoulder dislocates followed by some scapular pulls. He explained me that the sub scapula wasn’t as utilised as much as it should be, compared to my stronger muscle groups, especially my shoulders and chest (this is common for who works long hours in office, sit on the computer screen all day and leads to have kyphotic posture, shortening the muscles as opposed to lengthening).

We also worked on flexibility, understanding the importance of core building and the key components to building a stronger and better foundation. From this assessment he was able to construct a plan for the next 6 weeks catered to my level of flexibility and strength. Using the pull and push formula, mixed with some flexibility and mobility drills. It was much different to what I was used to train in my own (I focus a lot on hypertrophy), but didn’t really focus on the importance of stretching, as I used to checking my progress by lifting heavier weight but in gymnastics training is different, it is combination of stretch and body weight training.

Here is the training plan for my first session:


The warm up was a combination of hollow body hold and hollow plank hold for 30 seconds each. After this, there were 3 exercises for strengthening: pushups (V up’s) and getting familiar with frog stand.

I also have learnt the importance of mobility, which is the ability to move freely without stress on the body. Our flexibility depends on the range of motion of our muscles, so once you implement mobility exercises to your routine, you will not only improve your flexibility but also optimise your physical performance. Is there more benefits beyond that? Yes, there is! It also improves your posture and can help to relieve pain and aches that sometimes we get in the daily routine, besides it improves the range of motion in the joints and muscles. Core and stretching is also very important, as it is the key to get into straight position for a handstand.


The session was finalised by a super set core exercises: 10 reps knee raisers + 60 sec Straddle dish (using stick) and 15 reps of bridge. Rest for one minute and repeat once more.

The first session was great, left the gym feeling so excited  looking forward for the second one. 🙂


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