Start with your head just off the floor and your hands underneath your forehead.Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back.Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Reach your hands out towards the front to elevate your scapula, then lift the hands up towards the ceiling keeping your chest on the floor.On the way back stop with your elbows in line with your shoulders and a 90 degree angle in your elbows. Lift your forearms towards the ceiling and squeeze on top for a moment.Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Engage your core and create 1 straight line from your feet all the way through your neck.Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.Flex your feet on the floor and keep them next to each other.Place your elbows right underneath your shoulders.
Keep your wrists connected with the floor at all times.Reach as tall as you can and cover your ears with your shoulders.Lock your elbows and look at your hands.Do not lift your chest off the floor. Isolate the movement into your shoulders.
Start with the palm of your hand facing upwards 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 forearm around horizontal.
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.
Remind yourself how to do a Slide Away first. Lean your shoulders towards the front the get the feet off the wall and stabilize your handstand.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!
Keep your hips and shoulders perfectly squared and parallel to the floor.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 it needs 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!
In the straight position your legs should be in a parallel position. As soon as you pull into the diamond your legs need to externally rotate.Imagine you are in a toaster. You do no want to burn your glutes, knees or toes! Only pull your feet as close as your flexibility allows it.Engage your legs and actively push them open into the straddle. Keep pushing them open whilst bending the knees into the diamond position.Lock your elbows, elevate your scapula and look at the spot in between your hands.
Find wall bars, a door, a hallway or anything similar that is stable and provide an opportunity to safely support parts of your bodyweight.Keep both of your shoulders low and your feet about shoulder width apart pointing straight towards the front.Push your hips out towards the side away from your hands for an increased stretch.Make sure both of your hip bones & shoulders stay in line and move into a deeper stretch with each exhale.
Open your legs into your widest straddle.Keep both sit bones on the floor the entire time.Keep both of your shoulders in line with your hips. Gently drive your bottom shoulder towards the front and the top one towards the back.Look towards the front and reach with your top arm far over to the side.
Keep your shoulders stable and isolate the side bend between your last rib and the hip bones!Make sure the distance between your armpits and the wall remains constant. Keep your shoulders stable in between your hands.Adjust the distance to the wall and how far you open your legs according to your available middle split flexibility. Once your hips pike and your back arches you are opening your legs too far.Only allow your feet to touch the wall and push your legs open fully. They must create one solid structure with your hips.
Push your legs open as much as possible but only pull the feet in towards your hips as much as your flexibility allows. Only your toes should be touching each other.Keep your shoulders stable and isolate the side bend between your last rib and the hip bones! Do not allow the shoulder that you are side bending on to collapse towards the front. Look at the spot in between your hands. Do not shift your gaze!Imagine you are in a toaster. You do not want to burn your knees or shoulders. Do not rotate!Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the other.
Push your legs open as much as possible but only pull the feet in towards your hips as much as your flexibility allows. Only your toes should be touching each other.Keep your shoulders stable and isolate the side bend between your last rib and the hip bones! Do not allow the shoulder that you are side bending on to collapse towards the front. Look at the spot in between your hands. Do not shift your gaze!Imagine you are in a toaster. You do not want to burn your knees or shoulders. Do not rotate!Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the other.
Start by looking at your hand. Then bring your shoulder slightly towards the outside to align it with your hand. On the way back look at the spot between your hands first and then bring your shoulders back to the middle.Lock your elbows, push out tall and work on staying in control at all times!Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.Engage your legs! They make up a significant part of your handstand. Lock your knees, point your feet and squeeze the water out of them.
Start by looking at your hand. Then bring your shoulder slightly towards the outside to align it with your hand. On the way back look at the spot between your hands first and then bring your shoulders back to the middle.Lock your elbows, push out tall and work on staying in control at all times!Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.Engage your legs! They make up a significant part of your handstand. Lock your knees, point your feet and squeeze the water out of them.
Align your supporting shoulder and opposite hip through side bending on top of your supporting hand in each step.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.When your hands moves the body should be completely immobile.Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.
Align your supporting shoulder and opposite hip through side bending on top of your supporting hand in each step.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.When your hands moves the body should be completely immobile.Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.
Look at the block hand, keep your block elbow bent and transfer on top. Your hand, shoulder and opposite hip should be in 1 vertical line.Place your floor hand close to the block to make getting on top of it easier.Film yourself from the back and watch the tape between sets to check on your form and increase upside down body awareness and coordination.Push your legs open actively to lock them in the full straddle.
Squeeze your legs together. This is the first priority! Make sure to use a flat and even wall and wear slippery socks.Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.Place your floor hand close to the block to make getting on top of it easier.Before pushing up align your block hand, shoulder and opposite hip. For this bend your block elbow and bend towards the side between your hip bones and the last rib.
Walk your feet slightly towards the side to line them up with your working hand.Side bend between your last rib and the hip bones to align the hand, shoulder and opposite hip.Reach far to the side with the stretched out hand to force your free shoulder low towards your ear.Move especially slow and careful on the way down when you depress your scapula to protect your shoulders from impact and to build strength and awareness in this vulnerable position.
Place blocks, books or anything similar just in front of your hands to decrease the range traveled. In each rep place your head on the object and release pressure form your hands.Point your feet and slide them on the wall. Avoid walking your feet on the wall. Try using a wall that is smooth and even for your feet to travel without extra resistance.Aim your head further towards the front and embrace the angle in your body. Focus on engaging your chest muscles and protract your shoulders slightly.Your upper body should travel down and back up on the same line. Keep your back straight. Make sure not to look at your hands and not to push your shoulders towards your armpits on top.
Press the dumbbells toward the ceiling until your elbows are locked, allowing the dumbbells to drift toward each other as your elbows straighten.Keep your core engaged, back straight and hips and shoulders squared. Do not arch your back.Squeeze for a moment on top before reversing the movement and returning to your starting position in a slow and controlled manner.Aim to keep your elbows more narrow towards the font.