Lock your elbows and place your hands next to your hips. Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor.Then externally rotate your arms, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor.Keep your feet about shoulder width apart on the floor the entire time.Move slowly! The longer this takes the more control and strength you will develop!
Interlock your hands behind your head and keep your forehead on the floor.Lift your elbows up as you were trying to make them touch behind your head. Bring them back down slowly. Do not slam them into the floor.Keep your legs engaged but on the floor. Point your feet and make your ankles touch.Move slowly! The longer this takes the more control and strength you will develop!
Engage your core, lift your feet slightly and push your lower back into the floor!Lift your hands & shoulder blades off the floor. Keep your hands close to the floor and push them into the wall hard by elevating your scapula. Try to cover your ears with your shoulders!Lock your elbows and knees. Point your feet. Squeeze your legs tight throughout the entire drill.Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand.
Connect your quads, hips, chest and wrists with the wall.Lock your elbows and look at your hands.Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side.Go slow on the way down and keep your elbows locked. Both directions matter!
Start with the palm of your hand facing downwards in front of you.Using your internal muscles stretch your hands open. Bring your wrist into full extension and spread your fingers wide.Engage your forearm and hand muscles to make the tips of your fingers touch and curl your wrist into flexion.Keep your hips and shoulders perfectly squared and parallel to the floor.
Gently stretch your wrists on the floor.Rotate, twist and move them to stretch them in each direction.Spend more time in positions where you feel less mobile or even stiff.Keep your elbows locked and hands shoulder wide apart.
Engage your whole body! Do not allow your back to arch or your shoulder blades to stick out behind your back.Take small and controlled steps with your hands facing towards the front.Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.Keep your knees together and make them touch the wall as you pull them down.Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low.Lock your elbows, elevate your scapula and look at the spot in between your hands.
Engage your lower back and pull your hips into an anterior pelvic tilt. Bring your shoulders on top of the center of your hands and place significant weight into your fingertips. Before you take your feet off you should already be in full control of your handstand.Do not jump off the wall or lean or shoulder excessively towards the front to get off the wall.Take both feet off the wall at the same time!Lock your elbows, elevate your scapula and look at the spot in between your hands.
Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill.Hold each position for at least a short moment and bring your body to a visual stop of movement.Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.
Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill.Hold each position for at least a short moment and bring your body to a visual stop of movement.Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.
Lift your legs. Do not let them hang behind in a pancake and drag you down.Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the legs are in the tuck they need to be in parallel.Keep both elbows locked and shoulders elevated. Due to the nature of the movement you will have more weight on one side of your body. It is up to you to create the visual illusion of the weight staying perfectly even between your hands.You are very close to the wall which forces you to engage properly and follow correct form. If not your foot will touch the wall!
Align your hips, shoulders and top foot on top of the center of your hands. Create a 45 degree angle at the hips for the other foot to touch the wall.Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top and in the tuck position it needs to be in parallel.Focus on the immobile leg. Keeping it perfectly still is much harder than moving the other one in a circle.Due to the nature of this exercise you will be slightly piked in your single leg straddle position. This is ok as you gain lots of shoulder strength and coordination but moving the wall leg not just against gravity but also against the friction of the wall. Find a flat and even wall and wear slippery socks!
Focus now for a little brain teaser. As a tip: Instead of focusing on each legs journey separately picture your legs as one! It will help! First you are moving them into a straddle. Then you are moving them into a Single Leg Tuck!Keep your hips and shoulders perfectly squared and parallel to the floor.Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.Remind yourself how to do a Single Leg Tuck Take Off first. Stay clean from start to finish.
Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill.Hold each position for at least a short moment and bring your body to a visual stop of movement.Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.
Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill.Hold each position for at least a short moment and bring your body to a visual stop of movement.Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.
Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.Time your hips and knees. If you were watching this drill from the side the feet should travel down and back up on 1 vertical line.Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
Carry your legs into the straddle from the straight. The downward movement of the legs in combination with gravity will create momentum. The faster you go the harder it will be for your shoulders to stay elevated and your elbows to remain locked.When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally.Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
Pull your knees as low as possible without allowing your lower back to round or the hips to un-square from the shoulders.Keep your immobile leg perfectly on top of the hands, shoulders & hips. Do not arch it towards the back as a counterweight.Do not slide the moving foot along the immobile leg. instead create a small gap and keep your shin in a right angle to the floor.Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
Elevate your hands for increased range of motion.In each rep place your head on the floor just in front of your hands and release pressure form your arms.Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. Keep your forearms vertical at all times and do not allow your elbows to point towards the back.Your upper body should travel down and back up on 1 diagonal line. Do not arch your back and do not push your shoulders towards your feet on top. Do not aim your nose towards the floor but your forehead.
Bend one of your knees and place the foot against the wall. Use this for stability and to create distance between you and the wall. Alternate the wall leg either between reps or sets.Place the center of your head on the floor and not your forehead! Consider placing a pillow under your head or training on a mat for comfort and security.Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. Keep your forearms vertical at all times and do not allow your elbows to point towards the back.Keep a straight line between your head and the foot that is not touching the wall but allow this foot to move away form the wall to bring the body into an angle. Move pressure from your shoulders into your upper chest.
Start with your shoulders depressed, elbows locked and body in a straight position. Look towards the front!Bent your elbows until they are at least 90 degrees bent and prevent them from flaring out. If your shoulder mobility allows it go even lower.Use strength! Do not kip or swing to create momentum!Exhale every time you extend your arms.
Work on keeping your back straight. Instead of bringing your upper body towards the front try to reach tall.Engage your legs! Lock your knees, point your feet and squeeze the water out of them.Keep the opposite foot on the floor for balance and stability. Keep your legs parallel to each other and your shoulders and hips squared.Engage your arms to be able to swing them dynamically.
Separate the movements to stay clean and efficient.Do not use momentum during the superman lift and squeeze on top for a moment. Keep your head in a neutral position.Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.
Create and keep constant tension between your hands and knees right above your hips.Extend the same side arm and leg simultaneously whilst keeping pressure between the opposite limbs.Keep your shoulders depressed and squared with your hips at all times.Suck your belly button in to collect your lower back with the floor.
Start on your forearms with your shoulders on top of your elbows and ankles on the foam roller. Point your feet and lift 1 leg off the roll.Engage your core and create 1 straight line from your feet all the way through your neck.Using your forearms on the floor push your body back so the foam roller moves up your leg towards your knees.Keep your core engaged to prevent your back from arching whilst opening your shoulders fully.