Kyle Weiger: 8 Week Freestanding Protocol

Adults who are “Beginner Plus” students—those who can kick up to the wall or get brief freestanding handstand moments but can’t yet hold the balance on demand. No prior gymnastics background is required, and the program is specifically geared toward adult bodies and busy schedules rather than children or those with a gymnastics upbringing.

The curriculum is split into two main blocks. The Conditioning Block (videos C1 through C4) focuses on Time Under Tension training in the 30 to 60 second range, wall-supported shoulder endurance, and weekly strength progression tracking. The goal is to build the specific stamina needed to sustain a handstand rather than the generic pressing strength that often stalls adult learners.

The Technique Block (videos T1 through T4) covers the entry shapes and balance skills: scissor or split-leg positions, tuck entry and hold, straddle progression, and combo training that blends the shapes together. Students also get two focused warm-up routines, a supplemental mobility routine, an 8-week workout schedule PDF, and an expert interview with Cirque du Soleil performer Alona Zhuravel.

The program is taught by Kyle Weiger, a full-time handstand coach since 2017 with over 10,000 online students across 72 countries. Kyle began his handstand practice as an adult through yoga — not gymnastics — and built his teaching method specifically around the adult beginner learning curve, drawing on a background in yoga, gymnastics, acrobatics, dance, and strength training.

The format is fully self-paced. Each video session runs 55 to 70 minutes, and Kyle recommends training two to four times per week across the eight-week calendar. Students access all videos and PDFs 24/7 on desktop, laptop, or smartphone with lifetime access. There are no live sessions or assessments — progress is measured by hold duration and consistency.

The curriculum is split into two main blocks. The Conditioning Block (videos C1 through C4) focuses on Time Under Tension training in the 30 to 60 second range, wall-supported shoulder endurance, and weekly strength progression tracking. The goal is to build the specific stamina needed to sustain a handstand rather than the generic pressing strength that often stalls adult learners.

The Technique Block (videos T1 through T4) covers the entry shapes and balance skills: scissor or split-leg positions, tuck entry and hold, straddle progression, and combo training that blends the shapes together. Students also get two focused warm-up routines, a supplemental mobility routine, an 8-week workout schedule PDF, and an expert interview with Cirque du Soleil performer Alona Zhuravel.