FREE Adult Beginners Handstand Program

A lot of adults want to learn to handstand, but they have a fear of getting hurt, or they don’t know where to start.

Maybe you’ve tried kicking up to a handstand against a wall, attempted handstands in your yoga classes, or watched countless YouTube tutorials. But none of it seems to be helping.

Learning to handstand can be frustrating as an adult, and it often feels like you’ll never be able to master it.

At TSTM, we believe it’s never too late to unlock new skills like handstands.

We’ve helped hundreds of adults learn to handstand.

This is why we created the Adult Beginners Handstand Program and give it away for FREE.

What are the goals of the ABHS Program?

We’ve defined several key milestones in each phase as part of the program. Learning to handstand is a journey, and it helps to define milestones along the way.

The milestones for completing phase 1 are:

✅ Walk your chest to the wall in a Wall Facing Handstand.

✅ Hold the BBLD and FBLD for 45+ seconds

✅ Hold the wall facing 45-degree Handstand for 45+ seconds

The milestones for completing phase 2 are:

✅ Hold 60sec Chest to Wall Handstand

✅ Feel comfortable Cartwheeling out of a handstand

✅ Have a good understanding of how to kick up to handstand (this doesn't mean you need to be able to kick up and hold a handstand; it is more about understanding the critical aspects of the kick-up).

This might sound like a lot, but the program's goal is to build the capacity to accomplish these milestones gradually.

The Adult Beginner Handstand Program:

1. General Physical Preparation

Preparing the body for the demands of handstand training. We must continue to build the capacity required to meet the physical demands of the training volume, intensity and frequency.

2. Specific Conditioning

Progressively strengthen the joints, muscles, and connective tissues and build body awareness for handstands. This also includes having the confidence to fall out of a handstand safely.

3. Rebalance

We are building the strength, control and awareness to balance on your hands.

4. Kick-ups

Start developing the skill of kicking up to handstand.

These elements are a continuing practice throughout the handstand journey, not just at the beginner's level.

As you progress and learn more advanced handstands, you must continue to work on all four elements.

This adult beginners program covers beginner drills in each of the above elements.

Program Details

There are two phases of training.
Each phase is six weeks long.
There are two sessions per week in each phase.
Each session is roughly 60 minutes of training.

Equipment List:

You will need to have access to the following list of equipment:

• A foam roller and an orb ball are also suitable investments.

• Broomstick or something similar.

• A set of Parallettes (or some heavy kettlebells or hex dumbbells)

• Light dumbbell weights (2-10kg)

• Pull-up bar (or something to hang from)

• A wall you can do handstands against

This equipment can be purchased online and set up in your home, and most gyms will have this equipment.

Adult Beginners Handstand

FREE

~~$150.00AUD~~

FREE download Now

How the program works?

Receive two 6week training phases.

A deep dive into all the program details.

Video tutorials for all exercises.

When you download the Adult Beginners Handstand Progeam, you’ll have access to all these goodies immediately.

ABHP - Phases 1

In phase 1, the primary goal is to start building confidence in the handstand. The primary moves for this are 45-degree wall-facing handstands and wall walk-ins.

By the end of phase 1, you want to be comfortable:

✅ Walking your chest to the wall in a Wall wall-facing handstand.

✅ Holding the BBLD and FBLD for 45+ seconds

✅ Hold the wall facing 45-degree Handstand for 45+ seconds

For some people, this might take longer than six weeks.

We break the handstand into alignment, strength, balance and overall conditioning. Each of these elements is key to unlocking the handstand.

We want to take this slow and allow the body to adapt over time. You will notice that the hold times, sets and reps change as the weeks continue. This will enable you to gradually prepare your joints, muscles and connective tissues while increasing your capacity.

In phase 1, you'll also begin learning the components that make up the handstand. Posterior pelvic tilt (PPT), shoulder elevation, body alignment, shoulder flexion, and balancing on your hands.

At the same time, we also want to do our best to maintain structural balance. Handstand training requires a lot of straight arm shoulder elevation, which can lead to an imbalance in the muscles of the shoulders. Left unchecked, it can often lead to wrist, elbow, neck, and shoulder pain.

To balance out the shoulder elevation, we use movements like prone arm raises, reverse flies, shoulder external rotations, dip shrugs, and tabletop holds.

ABHP - Phase 2

In many ways, phase 2 is very similar to Phase 1, but you'll notice the reps and hold times increase.

We also introduced the wall-facing cartwheel out of the handstand and handstand kick-up drills.

By the end of phase 2, you want to be comfortable:

✅ Holding 60sec Chest to Wall Handstand

✅ Cartwheeling out of a handstand

✅ Have a good understanding of how to kick up to handstand

(this doesn't mean you need to be able to kick up and hold a handstand; it is more about understanding the critical aspects of the kick-up).

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For some people, this might take longer than six weeks.

We continue building endurance in the back body and front body line drills.

We also continue to work on the wall walk-ins as a conditioning and confidence drill, which allows you to achieve the 60-second chest-to-wall handstand hold.

Learning to fall out of the handstand safely helps us overcome the fear of handstands. The fear is often associated with the inability to control the falling process and potentially getting hurt. We use the wall-facing cartwheel to deliberately fall out of the handstand and learn to land safely on our feet.

In this phase, we introduce handstand kick-ups with the half-kick-up progressions and the push-up slide-to-pike drill. Kick-ups are a skill that requires a lot of patience and practice. It’s important to start introducing kick-ups as early as possible.

Finally, we continue to maintain structural balance with drills like prone arm lifts, hanging, tabletop to seated, trap 3 raises, and shoulder external rotations.

You get both phases for:

FREE

~~$150.00AUD~~

🌟 Why Choose Our Program?

✅ Gymnastics Expertise: Our program has been crafted by coaches passionate about gymnastics strength training and understanding the nuances of body control, balance, and strength. We've distilled years of experience into a comprehensive program that will guide you toward achieving the perfect pistol squat.

✅ Progress at Your Pace: Our program caters to all skill levels, whether you're a complete beginner or an intermediate adult gymnastic skill seeker looking to refine your skills. Each program phase builds upon the last, offering a structured and adaptable approach to skill acquisition.

✅ Sustainable Training: We don't just focus on the pistol squat alone. Our program integrates a variety of gymnastics-inspired exercises that enhance your overall body awareness, flexibility, balance, and strength, setting the stage for your pistol squat success.

✅ Comprehensive Workouts: Unleash your body's potential with carefully curated workouts that focus on building the balance, strength and flexibility required for the pistol squat. Our workouts are designed to maximize your progress while minimizing the risk of injury.

✅ Video Tutorials: Visual learning is powerful. Our program includes detailed video tutorials that break down every aspect of the skill. You'll have a front-row seat to proper execution, ensuring you understand and master each technique.

✅ Personalised Support: We're here for you every step of the way. If you have questions, need feedback, or want to share your progress, our dedicated support team is just an email away.

FREE Download Now

FAQ’s

What are the prerequisites?

The only prerequisite for AHBP is that you're not carrying any injuries.

If you've got an injury and want help fixing it, don't hesitate to contact us for individual design coaching.

What are the commitment levels?

2 x 60min sessions per week
12 weeks of training - This depends on your level of progress, constancy, and lifestyle factors.

Can I combine handstand training with my other training sessions?

Yes. We recommend doing something other than a high-volume upper-body session 1-2 days before these sessions. If you have upper body DOMS, it will make the ABHP less fun, plus the quality of your training will be impacted.

It is best to structure your training to do lower body, cardio, or something light on the upper body muscles the day before ABHP sessions. You can do heavy upper-body strength training on the same day as ABHP, but do the heavy lifting first.

Can I train handstands more than twice per week?

Yes, you can. But, for most adults, it is best to start with two weekly sessions and gradually increase the frequency. Pay close attention to your recovery and how your wrists, elbows and shoulders feel.

When we increase the frequency, we can sometimes apply too much stress to the joints, muscles and connective tissues. This can lead to pain or even injury. So take it slow and listen to your body.

Can I use a phase for more than six weeks?

You certainly can. Spending more time on a handstand phase can be helpful, especially if you’ve not yet accomplished the milestones.

Take your time with the handstand journey. You can take it slow and enjoy the process. Putting in the work now will speed up the process down the path.

What if I cannot do one of the exercises?

Bugger! You might need to regress the movement if you have trouble with a particular exercise. Could you review the previous phase's exercises and revisit the progressions?

Flexibility or strength limitations can often stop us from performing specific movements. Try to figure out what’s holding you back. If it's strength, how can you build more strength in this area? If it's flexibility, what stretches can you train to increase flexibility? Check out The Sustainable Training Method YouTube channel for ideas.

Stretch Rayner 02/10/2023 Stretch Rayner 02/10/2023

Unlock The Pistols Squat

Do you dream of effortlessly performing the elusive pistol squat, a true embodiment of athleticism and control?

Your journey to mastering this impressive feat begins here, with our Unlock The Pistol Squat Program.

Do you dream of effortlessly performing pistol squats?

Do you find it hard to squat ass-to-the-grass?

Do you want to improve your balance and coordination?

Do you have tight hamstrings and weak core muscles?

Unlocking the pistol squat addresses all of these issues.

Your journey to mastering this impressive feat begins here, with our Unlock The Pistol Squat Program.

🏆 Benefits You'll Experience: 🏆

🦵Strength and Muscle Engagement: The pistol squat uniquely challenges the lower body muscles. The quadriceps, hamstrings, glutes, and calves are actively engaged in maintaining stability and executing the movement. This exercise's unilateral nature also encourages balanced muscle development.

🦵Balance and Proprioception: Maintaining balance during a pistol squat requires symmetrical coordination between muscles and the brain. This engagement of proprioceptive senses—the body's ability to perceive its position—improves overall balance and enhances body awareness.

🦵Functional Fitness: Pistol squats mimic real-life movements, such as walking down stairs, climbing over high surfaces, and balancing on one leg. By mastering this exercise, you're enhancing your functional fitness and making everyday activities easier.

🦵Flexibility and Mobility: Achieving a proper pistol squat requires a decent amount of hip, ankle, and hamstring flexibility. Regular practice can improve your range of motion in these areas.

🦵Core Activation: As the body moves through the pistol squat motion, the core muscles play a pivotal role in maintaining an upright posture and holding the front foot off the floor. This translates to improved core strength and stability in daily life.

How Unlock Your Pistol Squats Works:

Detailed program cards that guide your balance, strength, flexibility and skill building journey.

Step-by-step video tutorials for all exercises.

E-book containing the why behind each training phase.

When you download Get Your Pistols Out, we’ll email you all of these goodies right away.

Program Details

There are 4 phases of training
Each phase is 4-weeks long
There are two sessions per week in each phase
Each session is roughly 60minutes of training, including the warm-ups

Equipment List

The equipment you'll need is:

Elevated Surfaces for calf raises and progressive step-ups

Barbell and weights for back squats**
Dumbbells or Kettlebells
Skipping rope
Gymnastics Rings
Yoga Block

** In 2/4 of the phases, there are barbell back squats. If you don't have a barbell, you can use dumbbells or kettlebells to load your squats.

🌟 Why Choose Our Program?

✅ Personalised Support: We're here for you every step of the way. If you have questions, need feedback, or want to share your progress, our dedicated support team is just an email away.

BUy Now

Foot/Ankle Strength and Flexibility

One of the biggest limitations stopping adults from unlocking the pistol squat is a lack of ankle flexibility and foot strength.

A lack foot strength impact balance, and a lack of ankle dorsiflexion limits the accessible range of motion which impacts squat depth.

Therefore, it's essential to build a strong a stable base of support to unlock the pistol squat.

It's for this reason calf raises, barefoot skipping, balance drills, and unique foot strengthening exercises are all included in the program.

Knee Strength and Stability

Pistol squats demand a high level of knee flexion and knee stability.

At the bottom of the pistol squat, the hamstring must cover the calves. To achieve this, the knee extensors (quads), must lengthen while the distal point of the hamstrings shorten.

Flexible quads and strong hamstring are therefore essential for pistol squat success. Stretching the quads before performing knee flexion movements such as hamstring curls on the rings is a excellent way increase knee flexion strength.

The knee is a stability joint, and this stability comes from the muscles and joints above and below the knee. Unstable ankles or hips often causes unstable knees.

The main muscle above and below the knees are the calves, hamstrings, adductors (inner thigh) and quads (mainly the VMO). Exercises like step-ups, Romanian deadlifts, calf raises, hack squats, and hamstring curls are used throughout the program to build strong and stable knees.

Hip Strength & Stability

Glutes, quads, adductors, hamstrings, obliques, quadratus lumborum, deep hip flexors, and the abdominals all work together to stabilise and move the hips.

The pelvis is the base of support for the spine. When the pelvis is unstable, we often experience unwanted spinal rotation, flexion or extension. We also see pelvis rotation, tilt and hiking. It's not what we want to see when working towards our first pistol squat.

Besides the lower body exercises that target the quads, hamstrings and adductors, the program also includes specific oblique and QL exercises such as side planks and side bends.

In addition to that, we also work on stretching the hip flexor muscles which are often tight in adults due to long period of sitting.

Tight hip flexors limit glute strength and effect the position of the pelvis and its ability to move. Tight hip flexors can also cause lower back pain, so we want to do our best to lengthen and strengthen them.

Hamstring Strength and Flexibility

The hamstring muscles work to extend the hip and flex the knee. Both are required in the pistol squat.

In the concentric phase of the pistol squat, the quads are doing most of the work to extend the knee and stand up. We don't often consider the importance of knee flexion in movements like squats and step-ups because the hamstring don't need to contract to pull us into the bottom position, gravity does the work for us.

The distal end of the hamstring (knee end) is shortening as we squat down, whereas the proximal end of the hamstring (at the hip) is lengthening. It makes sense that we want strong hamstring and glutes to help extend the hips and stand up, but do we need to train strengthen knee flexion?

This is where structural balance is essential, especially regarding the knee joint. If we only train the knee extensors, we cause an imbalance in the knee muscles. This can lead to knee pain or even injury.

To avoid this, we need to train both knee extension and knee flexion.

The muscles on either side of a joint work together to control and move the joint. I like to think of this as a pulley system - as one muscle is shortening, the opposite is lengthening. Tension on both sides of the pulley (joint) allows the pulley system to move smoothly.

If there isn't tension on both sides of the pulley, the pulley won't function correctly.

It makes sense that the level of force being produced on one side of the pulley must be controlled by the level of force on the opposite side.

Our ability to produce force in the agonist muscle (the muscle contacting to move the joint) is therefore limited by the force of the ant-agonist muscle (the muscle lengthening as the joint moves).

In simple terms, high levels of force production require the muscles on both sides of the joint (pulley) to be strong.

That's why you'll see movements like hamstring curls on the rings and harp curls in the pistol squat program.

Hip Flexion and Extension

The hamstring muscle also helps to extend the hips. Movements like RLD and Goodmorning help to strengthen the hamstrings as hip extensors.

In movements like pistol squats, we also need to have a certain level of hip flexion, as the front leg must stay off the floor at the bottom of the pistol squat.

This level of hip flexion requires hamstring flexibility. If you've got tight hamstrings, you will find it hard to keep the front leg straight and the foot off the floor.

This is why we recommend focusing on the range of motion in the RDLs and Goodmorning included in the program. We can use these movements to lengthen the hamstrings.

The program includes pike flexibility and core compression exercises to help strengthen the anterior chain while lengthening the posterior chain.

If you've got tight hamstrings and find it hard to keep the front leg straight and the foot off the floor, you might like to check out the FREE Core Compression and Forward Fold Flexibility Program on the TSTM website.

Core Compression Strength

The deep hip flexor muscles and the lower abdominals are used to lift the non-working leg off the floor as we move down in the pistol squat.

Hamstring flexibility is essential, but you're also going to need the strength core compression strength.

An aesthetically pleasing pistol squat is performed with the non-working leg straight. This create a long lever that must be supported by the core compression muscles.

This is where movements like supine leg raises, standing leg raises, and seated pike leg lifts become essential.

Strong core compression muscles also improve stability and the ability to produce lower body force.

Unlock The Pistol Squat For:

$150.00AUD

~~$400.00AUD~~

Buy now

FAQ

What are the prerequisites?

The only prerequisite for the Unlock, The Pistol Squat Program, is that you're not carrying any injuries. If you've got an injury and want help fixing it, don't hesitate to contact us for individual design coaching.

What are the commitment levels?

2 x 60min sessions per week
There are 4 phases, each lasting four weeks—a total of 12 weeks of training.

Can I combine this program with my other training sessions?

Yes. We recommend doing something other than a lower-body day 1-2 days before/after these sessions. If you have muscle tightness/soreness, it’s best to do light movement and not sit still. Go for a swim, walk, an easy jog, or even a Yoga class.

But feel free to train your upper body, pay for sport, or attend a fitness class around the pistol squat sessions.

Can I use a phase for more than four weeks?

Yes, you can. Some adults find it helpful to continue on a particular phase for 6-8 weeks. The phases are progressive, so if you move ahead and find the next phase difficult, you can go back and do another week

or two on the previous phase. The goal and intention of each phase are covered in the ebook.

What if I cannot do one of the exercises?

If you are having trouble with a particular exercise, you can look at the previous phase to see what the regression of the movement might be. If you get stuck, you can contact our coaching team for assistance, feedback, and support.

If you’ve got a question, contact us, and we’ll get back to you ASAP.

Stretch Rayner 18/05/2023 Stretch Rayner 18/05/2023

Unlock Chin-ups and Push-ups - Part 1

Are you an adult who's always been fascinated by the graceful and awe-inspiring world of gymnastics?

Do you dream of effortlessly performing chin-ups and push-ups that showcase your strength?

Look no further – our Unlocking Gymnastics Strength programs are tailored just for you!

It’s never to late to build strength, increase flexibility and unlock gymnastic skills that you never thought possible.

Say goodbye to banded chin-ups & push-ups on your knees, and hello to serious body weight strength.

Are you an adult who's always been fascinated by the graceful and awe-inspiring world of gymnastics?

Do you dream of effortlessly performing chin-ups and push-ups that showcase your strength?

Look no further – our Unlocking Gymnastics Strength programs are tailored just for you!

It’s never too late to build strength, increase flexibility and unlock gymnastic skills you never thought possible.

Who’s it for:

Unlock Chin-ups and Push-ups Part 1 (UCUPU-P1) is designed for adult gymnastic skill seekers who are just starting their pull-up journey.

UCUP-P1 is for gymnastics beginners who can’t yet do chin-ups or push-ups.

If you’re injury-free and are motivated to perform 2x 60-minute strength sessions weekly, UCUPU-P1 is for you.

What is the goal of UCUPU-P1?

At the end of the 12-week program, you’ll have:

✅ Built the strength and confidence to hold your chin above the chin-up bar for 25+ seconds.

✅ Built the strength to perform multiple reps of push-ups on your toes

These goals will be the prerequisites for Unlocking Chin-ups & Push-ups Part 2.

Why choose our program?

✅ Expert Guidance: Our program has been developed by experienced adult gymnastics coaches who understand the intricacies of building bodyweight strength inside out. You'll receive step-by-step instructions, precise technique breakdowns, and targeted workouts to ensure you progress with confidence.

✅ Progress at Your Pace: Whether you're a complete beginner or an intermediate adult gymnastic skill seeker looking to refine your skills, our program caters to all skill levels. Each phase of the program builds upon the last, offering a structured and adaptable approach to skill acquisition.

✅ Comprehensive Workouts: Master your body weight with carefully curated workouts that focus on building the specific strength and flexibility required for chin-ups and push-ups. Our workouts are designed to maximize your progress while minimizing the risk of injury.

✅ Personalised Support: We're here for you every step of the way. If you have questions, need feedback, or simply want to share your progress, our dedicated support team is just an email away.

✅ Track Your Success: Witness your growth as you work through the program. Each training phase has clear milestones to help you know when you’re ready to progress to the next phase.

Program Details:

There are 3 phases of training
Each phase is 4-weeks long
There are 2 session per week in each phase
Each session is roughly 60minutes of training, including the warm-ups

Equipment List:

A pull-up bar
Gymnastics rings
Gymnastics parallettes - preferably mid-shin height
Dumbbells (light to moderate weights)
Bench (preferably one that inclines)
Resistance Bands (different strengths)

Program Breakdown:

Build Upper Body Pushing Strength:

Combine body weight and traditional weights movements like the bench press to increase your upper body pushing strength.

Build Upper Body Pulling Strength:

Learn to increase you pulling strength by using more of your back muscles and less of your biceps. Use effective horizontal and vertical pulling movements to increase you pulling power.

Injury Prevention:

Gradually build strength while also training the smaller stabilisation muscles of the upper body. Condition the muscle and connective tissue to master your body weight and minimize the chance of injury.

Build Core Strength:

Learn techniques that increase you’re core strength and allow you to master your body weight.

How UCUPU PART 1 work:

Detailed program cards that guide your strength building journey.

Video tutorials for all exercises.

E-book containing the why behind each training phase.

When you download UCUPU PART 1, we’ll email you all of these goodies right away.

Phase-by-Phase Breakdown:

Phase 1

Phase 1 is all about building the foundations that will set you up for success.

During this 4-6 week phase you’ll:

Building stronger & stable shoulders.
Increase core strength and endurance.
Strengthen the muscles and connective tissues of the upper body.
Build lean muscle.
Gain confidence in your upper body strength.
BONUS: Access to a 60min Mobility Awareness class focused on shoulder internal rotation

Phase 2

In phase 2, you’ll continue to build strength with a mix of isometric and eccentric training methods.

During this 4-6 weeks phase you’ll:

Progressively increase your upper body pushing and pulling strength.
Feel an increase in your shoulder strength and stability.
Develop grip strength for chin-ups
Improve joint health and strength, specifically the elbows, shoulder and wrists.
BONUS: Access to a 45min Mobility Awareness class focused on scapular mobility

Phase 3

The final phase of BBWS Level 1 brings it all together to deliver the result you’ve been searching for.

The intensity increases as you start to test your new found levels of strength.

This 4-6 week phase is the money maker:

Moving to isometric chin-up holds and perfect push-ups.
Using a consistent method to increase push-up numbers while prioritising form.
Shoulder strength, mobility and therefore, health continues to be a priority.
Unlock perfect push-ups and set new upper body pushing goals.

What are the six steps you need to master the push-up?

You get all 3 phases (12weeks) of training for:

$99.00AUD

~~$300.00AUD~~

Buy now

What are the UCUPU-P1 Prerequisites?

If you’re injury free and have the motivation to perform 2x 60min strength sessions per week, UCUPU-P1 is for you.

What's the commitment levels?

12-weeks of training, depending on your individual ability and rate of progress
2 x 60min session per week
BONUS: there is an additional 40min follow along mobility class

What about equipment?

A pull-up bar
Gymnastics rings
Gymnastics parallettes - preferably mid-shin height
Dumbbells (3-20kg)
Bench (preferably one that inclines)
Resistance Bands (different strengths)

What’s the cost?

Normally a 4-week 2-session per week TSTM training program would cost $160AUD per month.
That’s $160AUD x 3-months = $320AUD
It’s a bargain at $99AUD

Why should I trust TSTMethod? What can they tell me about push-ups and chin-ups?

Not sure if you can trust us? No stress, we get it.

Here are some further resources you can check out that

BLOG POSTS:

How to increase core strength with a single movement?

What are the six steps you need to prepare for chin-ups?

How do you build the strength to get your first chin-up?

When should and shouldn’t I use a band for chin-ups?

Bodyweight rows are the foundation to pull-ups and rope climbs

The fastest & Safest Way to Get Your First Chin-up

Why does using the correct form matter?

PODCAST:

GST Junkies Ep2. Level-up your chin-up

Stretch Rayner 13/02/2023 Stretch Rayner 13/02/2023

FREE Core Compression Strength & Forward Fold Felxibility Program

A lot of adult gymnastics skill seekers want to build core strength and increase flexibility, but they don’t know where to start.

Maybe you’ve done some sit-ups, hanging leg raises and planks, but your core still feels week.

Maybe you’ve tried stretching your hamstrings, glutes and calves, but you still can’t hold and L-Sit, get your Toe-to-Bar, perform Pistol Squats, or do a Skin the Cat on gymnastics rings without bending your knees.

As an adult it’s easy to make the excuse that we’re not flexible.

Designed for adults who want to build core compression strength and touch their toes.

A lot of adults want a stronger core and the ability to touch their toes, but they don’t know where to start.

Maybe you’ve done some sit-ups, hanging leg raises and planks, but your core still feels weak.

As an adult, it’s easy to make excuses that we’re not flexible.

At TSTM, we believe it’s never too late to build strength, increase flexibility, and unlock new gymnastics skills.

Increasing your FORWARD FLEXIBILITY and building CORE COMPRESSION STRENGTH are an essential part staying pain free and maintaining your freedom.

The Core Compression and Forward Fold Program:

1. Stretch and strengthen you posterior chain.

We often overlook the importance of flexibility, especially regarding our hips. Many adults experience back pain because they hold a lot of tightness in their hips. Unlocking your gymnastics pike is an achievable goal for everyone.

You can read about pike training in “How to start training pike flexibility.”

2. Increase Core Compression Strength

Building core strength is essential to unlock movements like L-Sits, Strict Toes-To-Bar, Pistol Squats, Skin the Cat, and Press to Handstand with good form.

Strengthening your lower abdominals and hip flexors also improves hip stability and extension strength, not to mention hip mobility.

You can read more about core compression strength in “How to start training core compression strength.”

3. Increase ankle flexibility

Tight ankles have a massive impact on our posture, squat depth, forward fold flexibility and more. Left unchecked, tight ankles can lead to ankle, knee, hip and lower back pain.

When working to improve pike flexibility, we need to lengthen and strengthen the muscles of the ankles.

You can learn more about ankle flexibility in “A commonly overlooked part of pike and pancake flexibility”

4. Build a foundation of strength and flexibility

A lot of adult gymnastic skill seekers fail to unlock gymnastics skills because they lack strength and flexibility. Pike flexibility and core compression strength are essential for movements such as L-Sits, V-SIts, Toe-to-Bar, Pistol Squats, Skin the Cat, Press to Handstand, and more.

If you fail to build strong foundations, you’ll always find it hard to progress towards your gymnastics goals.

Program Details

There are six phases of training.
Each phase is 4-6 weeks long.
There are two sessions per week in each phase.
Each session is roughly 15-20minutes of training.

Equipment List:

Dumbbells
Low elevation for calf raises
High elevation for stretches (box or bench)
Yoga block
Pull-up bar or gymnastics rings
Barbell (optional)

Core Compression and Forward Fold

FREE

~~$600.00AUD~~

FREE download Now

How the program works?

Receive six separate 4-6week training phases.

Video tutorials for all exercises.

When you download The Core Compression and Forward Fold, you’ll have access to all of these goodies right away.

CC & FF - Phases 1-3

The first three phases of the program are very similar. Each consecutive phase is designed to progress the previous phase gradually. Phase by phase, strength and flexibility will improve and prepare you for the program's second half.

DAY 1:

Each day 1 session in the first three phases has three exercises.

The first exercise is designed to strengthen and length the hamstrings while also teaching you to move the pelvis into an anterior pelvic tilt (APT). The goal is to maintain a flat back and progress to the point where the torso is parallel to the floor.

The second exercise is a supine core compression exercise designed to strengthen the hip flexors muscles. Maintaining a straight leg while lifting it past 90 degrees of hip flexion is the goal.

The third exercise is a bent-knee calf raise designed to strengthen and lengthen the calves. There is no defined goal here, but you will notice an increase in ankle flexibility by the end of the three phases.

DAY 2:

Each day 2 session in the first three phases has three exercises.

The first exercise is both a core compression and forward fold flexibility exercise. The goal is to contract the muscles of the anterior chain while lengthening the posterior chain muscles.

The second exercise is a hanging core compression exercise designed to strengthen the deep hip flexor muscles. We use the same hanging L-sit progressions for all three phases, allowing you to gradually increase the lever length and overload the hip flexor muscles.

Having the knees above the vertical line of the hips is essential to help target the right muscles. Don’t try to race ahead in the progression unless you can achieve this goal.

The third exercise targets glute flexibility and helps lengthen the hip external rotators to increase the hip internal rotation range of motion.

CC & FF - Phase 4-6

Phases four to six are very similar. Each consecutive phase is designed to progress the previous phase gradually. Phase by phase, strength and flexibility will improve and prepare what’s to come.

DAY 1:

Each day 1 session has three exercises.

The first exercise is designed to strengthen and length the hamstrings while stretching the Achilles tendon to increase ankle dorsiflexion. The goal is to maintain a flat back and progress to deeper ranges of motion.

The second exercise is a standing core compression exercise designed to strengthen the hip flexors muscles. We are keeping both legs straight while lifting the working leg to 90 degrees of hip flexion or above it the goal.

The third exercise is a calf raise designed to strengthen and lengthen the calves. There is no defined goal here, but you will notice an increase in ankle flexibility by the end of the three phases.

You get all three phases for:

FREE

~~$600.00AUD~~

🌟 Why Choose Our Program?

✅ Personalised Support: We're here for you every step of the way. If you have questions, need feedback, or want to share your progress, our dedicated support team is just an email away.

FREE Download Now

Core Compression and Forward Fold FAQ’s

What equipment do I need?

You will need to have access to the following list of equipment:

Dumbbells/Kettlebell(s) - a weight that you can use for movements like split stance RDLs.
An Elevated surface such as a box, kitchen chair, or a stool
An Elevated surface such as a Reebok step, weight plates, or stairs to perform calf raises on
A pull-up bar, set of gymnastics rings, or a tree branch that you can hang from
A barbell, weight plates or heavy dumbbell/kettle bell for seated calf raises.

All of this equipment can be purchased online and set up in your home and most gyms will have this equipment.

Are there any prerequisites?

No. As long as you’re injury free and up for the challenge.

If you’ve got an injury it would be best to ask your physio is this program would be suited to you, or get in touch regarding individual coaching.

What's the commitment levels?

2 x 15min sessions per week
12-18weeks of training - this depends on your individual level of progress, consistency and lifestyle factors.

Can I combine core compression and forward ford training with my other training sessions?

Yes. We recommend you do. You can either add these 15min session to the end of an existing training program, or perform them on a separate day.

Can I use a phase for more than six weeks?

You can, but you might find that progress starts to slow down. We stick to a program for a short period to allow the body to adapt to the stress of the training program.

After 4-6 weeks, the progress can start to slow down, which is a sign that a new program is required. A new program is a new set of movements that apply new stress to the body and cause it to adapt.

I've been in the same training phase for six weeks now, but I still don't feel completely comfortable with all the movements. Should I move on?

One option is to move on to the next phase and keep working once or twice a week on the drills you felt could still be improved. Doing precisely the same for too long can make the session feel tedious, and we want to be excited about going to train.

With this in mind, everyone is different, and if you aren't bored of doing the same, there's no harm in sticking to the same plan a little longer.

Move on to the next phase and see how you go. You can always go back a phase if/when you need to.

I got injured while training. What should I do?

Oh no!! Injury is a normal part of training. It happens to the best of us. It's best to keep moving if you can, but we don't suggest working through

pain.

If you've got pain, seek the help of a specialist.

I will be going on holiday for a week. Should I try to keep training?

This is entirely up to you. One of the positive aspects of having a program to follow is that you can continue to train if you have access to the equipment. In the case of the core compression and forward fold, you can take your equipment with you. This would allow you to continue following most of the program and possibly enjoy training outdoors in some beautiful nature (depending on your destination).

If the rings don't fit in your suitcase, don't beat yourself up for taking a week off, it may even be good for you!

I feel exhausted from work/not getting enough sleep. Should I try and do my session nonetheless?
If you're tired, you'll benefit more from taking a day off than forcing yourself to do something that will cause more physical and emotional stress.

You can make up for your session another day!

Can I repeat the sessions more than once a week?

There's no need to double up on the sessions, but if you find yourself having time and loving the program, we advise you to pick a few incredibly challenging drills and work on them on a different day of the week.

This can be done playfully, without the structure of the other sessions (but with mindfulness, always).

Can I split the session if I am short on time?

Yes, there's no harm in breaking the session into smaller amounts. However, core compression and forward fold flexibility assist each other. If you’re going to do less, we’d recommend cutting back on the total number of sets and not removing exercises altogether.

You should always include the warm-up to prepare the body for the sessions. Consistency is the key to progress; as long as you practise the two sessions once a week, it doesn't matter how you distribute them during your week. Do try to have at least a rest day between them.

What if I cannot do one of the exercises?

Bugger! If you are having trouble with a particular exercise, you can either skip it or take a video and send it to training@tstmethod.com, and we will do our best to offer some advice.

It would be best to talk with your physio if you have any limitations or problems with specific movements due to pain or discomfort.

Can I train effectively from home, or is it better to get a gym membership?
The program can be done from home if you can access the equipment listed in the "Equipment Needed" section. Some pieces of equipment can be substituted with creativity and depending on availability.

I don't feel like I'm making any progress. What can I do?

It's extremely unlikely you won't be making progress. We encourage all students to record videos of themselves performing the exercises and to store them for future checks.

You may be surprised to see how much better you're doing.

Secondly, there's a saying that "fatigue masks fitness": you may not realise how well you're doing while constantly training. Taking a short break to rest and recover can sometimes be the key to noticing the difference.

I need more guidance/support to feel motivated. How can I get that?

We offer personal program design for those needing more support and daily coaching interactions.

I've worked on my flexibility and didn't see results. How is this different?

It takes more time to develop flexibility than strength; chances are you didn't stick to a program long enough. A good flexibility program requires structure and consistency.

It's possible that the program you previously wasn’t created for you. The TSTM Core Compression and Forward Fold program has been created for adult gymnastics skill seekers. We’re pretty sure we can help this audience make GAINZ!

Stretch Rayner 28/10/2022 Stretch Rayner 28/10/2022

Unlock The Skin The Cat on Gymnastics Rings

Are you ready to take your gymnastics journey to new heights?

Have you ever marveled at the fluid, awe-inspiring skill of "Skin the Cat" performed on gymnastics rings?

Imagine the feeling of gracefully navigating your body through the rings, demonstrating both strength and finesse in perfect harmony.

Now, you can turn that dream into reality with our comprehensive "Unlock the Skin the Cat" Gymnastics Rings Program

"Skin The Cat" is a mesmerising blend of fluidity, strength, and control that embodies the essence of gymnastics.

Are you ready to take your gymnastics journey to new heights?

Have you ever marveled at the fluid, awe-inspiring skill of "Skin the Cat" performed on gymnastics rings?

Imagine the feeling of gracefully navigating your body through the rings, demonstrating both strength and finesse in perfect harmony.

Now, you can turn that dream into reality with our comprehensive "Unlock the Skin the Cat" Gymnastics Rings Program

What is the goal of the STC program?

✅ Build the straight arm pulling strength required to skin the cat. This is also the foundation for front and back levers.

✅ Build the forward fold flexibility and core compression strength required to skin the cat. This is all part of building a strong L-sit and improving your pike flexibility.

✅ Progressive overlead that helps you achieve the skin the cat while gradually strengthening the joints, muscles and connective tissues. It’s what we like to call sustainable progress the decreases the chance of pain and injury.

Why choose our program?

✅ Expert Guidance: Our program has been developed by experienced adult gymnastics coaches who understand the intricacies of "Skin the Cat" inside out. You'll receive step-by-step instructions, precise technique breakdowns, and targeted workouts to ensure you progress with confidence.

✅ Progress at Your Pace: Whether you're a complete beginner or an intermediate gymnastic skill seeker looking to refine your skills, our program caters to all skill levels. Each phase of the program builds upon the last, offering a structured and adaptable approach to skill acquisition.

✅ Comprehensive Workouts: Unleash your body's potential with carefully curated workouts that focus on building the specific strength and flexibility required for "Skin the Cat." Our workouts are designed to maximize your progress while minimizing the risk of injury.

✅ Personalised Support: We're here for you every step of the way. If you have questions, need feedback, or simply want to share your progress, our dedicated support team is just an email away.

✅ Track Your Success: Witness your growth as you work through the program. Each training phase has clear milestones to help you know when you’re ready to progress to the next phase.

Program Details

There are 4 phases of training
Each phase is 6-weeks long
There are 2 session per week in each phase
Each session is roughly 60minutes of training, including the warm-ups

Program Breakdown:

1. Build Straight-Arm Scapular Strength (SASS)

A key component to a lot of gymnastics skills. Increasing SASS will also increase Bent-Arm Scapular Strength (BASS), which means you’ll see strength increase in movements like chin-ups, dips, and push-ups.

2. Increase Core Compression Strength

Building the core strength to perform movements like L-Sits and strict Toes-To-Bar so you can execute the STC with perfect form.

3. Increase Posterior Chain Flexibility

Gymnastics pike flexibility has a key role to play in a lot of gymnastics movements. Tight hamstrings, calves and lower back limit you core compression strength and make movements like the STC almost impossible.

4. Build Strong Connective Tissue

Gymnastics skill place significant demands on the connective tissues of the joints and muscles. Therefore, its essential to gradually build strength in the connective tissues to decrease the chances of pain or injury and safely progress towards your gymnastics goals.

5. Master The Skin The Cat on The Gymnastics Rings

With the combination of the points above you’ll be well on your way to mastering the STC on Gymnastics Rings.

It's never too late to build strength, increase flexibility and unlock new skills you never thought possible.

Unlock Skin The Cat is the gateway to more advanced gymnastics skills. Once you've mastered the STC, you’ll be on your way to back levers, front levers, ring routines and more.

Unlock The Skin The Cat For:

$150.00AUD

~~$400.00AUD~~

How the program works?

Detailed training programs for 4 phases of STC

Video tutorials for all exercises.

A training manual that give you a detailed breakdown of the skin the cat journey.

When you purchase the Unlock The Skin The Cat Program, you’ll have access to all these goodies immediately.

Phase-by-Phase Breakdown:

STC-Phase 1

During Phase 1, the goal is to establish a strong foundation of strength and flexibility. This phase aims to enhance scapular depression strength, core strength, and pike flexibility, as well as develop a stronger base of connective tissue in the shoulders, elbows, and wrists.

The main focus of Phase 1 is to achieve comfort in inverted hang-on rings, enjoy the German hang, and become familiar with straight arm strength.

This phase is part of the General Physical Preparedness (GPP) program.

STC-Phase 2

During phase 2, our focus is on building the necessary strength for the front and back portions of the STC.

Additionally, we will continue to improve scapular depression strength, core strength, and pike flexibility while also strengthening the connective tissue in the shoulders, elbows, and wrists.

Throughout phase 2, we will incorporate exercises such as negative tuck front levers and unassisted German hang pullouts to develop straight-arm strength.

STC-Phase 3

When entering phase 3, we'll transition from the tuck to the pike shape to enhance our straight-arm pulling strength.

This phase will demonstrate improvements in active pike flexibility and core compression strength.

Phase 3 is a significant advancement from phase 2, so it's essential to remain patient and strive for steady progress.

STC-Phase 4

During Phase 4, all the effort you've been putting in will pay off.

You will become skilled in maintaining straight arm strength and smoothly transitioning in and out of a deep German hang.

You will also have built impressive lat and core strength, enabling you to perform your first STC on the rings successfully.

In addition, your enhanced shoulder and posterior chain flexibility will make executing the skin the cat maneuver both comfortable and visually appealing.

You get all 4 phases for:

$150.00AUD

~~$400.00AUD~~

Unlock Skin The Cat Program FAQ’s

What equipment do I need?

You will need to have access to the following list of equipment:

Gymnastic Rings (adjustable at different heights, with some space in front and behind them).
Pull-up bar (high enough to allow for a dead hang without touching the floor).
Bench (adjustable at different degrees of inclination)
Dumbbells (at the light end of the scale 3-10kg).
Resistance bands, closed or open (a variety of resistances).
Stick (broomstick, a dowel or something similar)
A yoga block or something similar.
An adjustable step or something similar.

All of this equipment can be purchased online and set up in your home, and most gyms will have this equipment.

Are there any prerequisites?

The Skin The Cat isn't a movement to launch into without preparation. A lot of gymnastics skill seekers experience elbow and shoulder pain or even injury when they fail to build the foundations of strength and flexibility required.

The four phases of the TSTM STC program have been designed to prepare your body for the demands of the STC. But we suggest you have a certain level of strength before you start.

Suggested prerequisites:

[:30sec] Hanging Tuck
[:10sec hold] Standing Shoulder Extension with your arm 75-degree away from the torso.
[2] Strict Chin-ups
[:20sec] Inverted Hang on the Rings
NO SHOULDER, ELBOW OR WRIST PAIN/ INJURY

If you want to increase your bodyweight strength, check out the TSTM Building Bodyweight Strength Training Templates.

If you’re struggling with injuries, you might like to work with one of our online personal trainers on an individualised program.

What are the commitment levels?

2 x 60min sessions per week
12-24 weeks of training - this depends on your individual level of progress, consistency and lifestyle factors.

Can I combine STC training with my other training sessions?

Yes. I wouldn't recommend doing an upper-body session 1-2 days before the STC sessions. You'll need all the upper body strength you can muster on STC training days.

Feel free to train your lower body, play your sport or attend a fitness class between BBW-L1 sessions.

It's best not to have too many training goals at one time. If the STC is important, we suggest making it your primary upper-body training goal.

Can I use a phase for more than 8 weeks?

You can, but you might find that progress starts to slow down. We stick to a program for a short period to allow the body to adapt to the stress of the training program.

After 4-8 weeks, the progress can slow down, which is a sign that a new program is required. A new program is a new set of movements that apply new stress to the body and cause it to adapt.

I've been in the same training phase for eight weeks, but I still feel uncomfortable with all the movements. Should I move on? One option is moving on to the next phase and working once or twice weekly on the few drills you felt could still be improved. Doing precisely the same for too long can make the session feel tedious, and we want to be excited about going to train. With this in mind, everyone is different, and if you aren't bored of doing the same, there's no harm in sticking to the same plan a little longer.

Move on to the next phase and see how you go. You can always go back a phase if/when you need to.

I got injured while training. What should I do?

Oh no!! Injury is a normal part of training; it happens to the best of us. It's best to keep moving if possible, but we don't suggest working through

pain. If you've got pain, seek the help of a specialist.

I will be on holiday for a week, should I try and keep training?

This is entirely up to you. One of the positive aspects of having a program to follow is that you can continue to train if you have access to the equipment. In the case of the STC, you can take your rings on holiday with you. This would allow you to continue following most of the program and possibly enjoy training outdoors in some beautiful nature (depending on your destination).

If the rings don't fit in your suitcase, don't beat yourself up for taking a week off; it may even be good for you!

Can I repeat the sessions more than once a week?

There's no need to double the sessions, but if you find yourself having time and loving the program, we advise you to pick a few incredibly challenging drills and work on them on a different day of the week.

This can be done playfully, without the structure of the other sessions (but with mindfulness, always).

Repeating a movement can be extremely helpful when learning a new skill. Some of the stretches are gentle enough to be done often. Having said this, the two sessions should be enough for you to progress, and you may consider dedicating your time to a different activity.

Can I split the session if I am short on time?

Yes, there's no harm in breaking the session.

What if I cannot do one of the exercises?

Bugger! If you are having trouble with a particular exercise, you can skip it or take a video and send it to training@tstmethod.com, and we will do our best to offer some advice.

It would be best to talk with your physio if you have any limitations or problems with specific movements due to pain or discomfort.

What if I finish the phase and can't accomplish one or more goals?
Each phase is progressively more challenging than the last. If you've done 6week of phase 2 and are not yet able to complete the goals, we'd suggest sticking to phase 2 for a few more weeks.

You might also like to increase the frequency of the exercises that you've not yet mastered. Which goal have you not ticked off yet? Try performing the specific exercise 2-3 times weekly to increase the frequency and progress faster.

I don't feel like I'm making any progress. What can I do?

It's extremely unlikely you won't be making progress. We encourage all students to record videos of themselves performing the exercises and to store them for future checks.

You may be surprised to see how much better you're doing in reality than you even realise.

Secondly, there's a saying that "fatigue masks fitness": you may not realise how well you're doing while constantly training. Taking a short break to rest and recover may be the key to noticing a difference going back to your program.

I need more guidance/support to feel motivated. How can I get that?

We offer personal program design for those needing more support and daily coaching interactions. We also have a Facebook group for all our online students to discuss and encourage one another. We will try our best to be a part of it and answer your questions whenever possible.

I've worked on my flexibility and didn't see results. How is this different?

It takes more time to develop flexibility than strength; chances are you didn't stick to a program long enough. A good flexibility program requires structure and builds strength in the newly acquired range.

It's possible that the program you previously followed lacked the component of active control that will make a difference in your ability to perform a skill.

I've worked on my straight arm strength in the past and didn't see results. How do I know I will achieve it now?
We understand. We didn't start our gymnastics training until we were adults. We also work with many Gymnastics Skill Seekers taking up gymnastics later in life.

The STC program reflects what worked for us (with our different backgrounds, body types, and lifestyles) and mostly what worked for our students. We have over 20 years of joint experience teaching adults and have identified most obstacles that trainees will have to overcome to do STC.

We believe it’s never too late to build strength, increase flexibility, and learn sick gymnastics skills. Stick with the program, and you'll be surprised at what you can achieve.