• Bench Zombie Press
• Bench Zombie To Slow Lower
• Freestanding Single Leg Isolation
• Leg Circle
• Split Back Knee Bent Against the Wall
• Middle Split

As always with any type of skill training – consistency is key!

• I would recommend training handstands at least 5x a week
• the press focused program is quite conditioning heavy. I would recommend doing it twice a week
  • one time half way through the week and one time at the end
  • you can make the exercises harder by going pike instead of straddle
• If you do not have enough time to do the whole flexibility program every day split it in half
  • do the front split part on press to handstand day in order to warm up your hamstrings

What happens when this month is over

• This is entirely up to you
• You can get another, updated 1 month custom program for the same conditions
• find the paypal link for that on the bottom right on this page and the videos I would like to see on the top right
• As always please send everything to contact@coachbachmann.com
• That is also the best place to reach me if you have any question or concerns

• The end of this 1 month custom program is also a good moment to switch it up. 
• If you want to take your experience even deeper reach out and let’s discuss the option of joining our 1on1 online coaching academy!

You are currently doing two 1 month custom programs

• Freestanding Handstand/Press to Handstand
• Leg Flexibility

Starting date: July 12

✓ Month 1: 180$: Done