fbpx
Let's get it!

Handstand Workout

Here is the full workout. This overview includes name, reps, and most important cues. IMPORTANT!!  To see the video click the (“+”) symbol next to the exercise name, and it will expand.

Look after yourself and only do what feels safe enough.
Make sure to warm up well. 

Warm Up

DemoExerciseReps/SetsHow to/Cues
Forehead to W8xRotate your thumbs up during the W part. Make sure that your elbows are 90 degrees bent and in line with the shoulders. Do not lift the entire upper body. Only lift the elbows and hands.
Straight to W8xFirst reach out towards the front to elevate the scapula then lift the hands up towards the ceiling. On the way back stop with your elbows in line with the shoulders. Lift your elbows and hands up towards the ceiling here as well. Keep your chest on the floor at all times.
Back Extensions8xStart by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate the arm, 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. Open your legs sligthly for this exercise.
Arm Circles10x each directionIsolate the movement into the arms only. The rest of the body stays tight and immobile. Quick, small and dynamic circles to wake the shoulders up and get them ready.
Elbow Lifts8xKeep your forehead on the floor and interlock your fingers behind your head.
Tuck on Back2x4Push out tall, keep your lower back on the floor at all times! Look at your hands. Keep your knees together and the feet on the same distance to the floor throughout the whole movement!
Wrist Warm UpAs neededStretch your wrists on the floor in all possible directions.

Wall Drills

DemoExerciseSets & RepsHow to/Cues
Wall Walks2x2Scapular elevated at all times. Look at hands at all times. Walk as close as possible to the wall. Do not allow your stomach to touch the wall. Feet only!
L Handstand Single Leg Isolations1x3 each leg alternatingElbows locked. Hands, shoulders & hips in 1 line. Bring the foot right above. Do not externally rotate the leg. Move slow!
45 Handstand Wall Taps2x2 each legPlace your hands closer than me in the video and do these in a 45 Handstand position.
Slide Away1x3Start with your body in a perfectly straight line. Feet are the only thing touching the wall. Look at your hands and push out tall. Elbows locked. Move your shoulders to the front and slide the feet down the wall. When you are about to fall over take off from the wall and align yourself in a straight, freestanding handstand. Come abck to the wall as one straight unit. Do not close your shoulders on the way back. Do not pull your hips during the slide away. Do not arch your back. The only position change should be in the shoulders!
Slide Away to Straddle1x3
Straddle Slide Away to Legs Together1x3
Tuck Slides1x3Knees touch the wall. Knees stay together. Hands shoulder width apart! Look at your hands at all times. Do not round your lower back. Do not close shoulders.

Freestanding

DemoExerciseSets & RepsHow to/Cues
Straight to Tuck to Straight2x2Do not round your back or close your shoulders when lowering into the tuck handstand.
Straight to Straddle to Straight2x2Elbows locked, scapular elevated, do not arch or pike.
Vertical Leg Isolations From Straight2x1 each sideFrom a straight handstand pull 1 knee down towards your chest. Stop pulling the knee down just before your lower back rounds! Keep the top leg immobile on top of your hips, shoulders and hands. Do not use the top leg as a counter weight!
Straight Single Leg Isolation Negatives3x each sideIsolate the moving leg. Do not drop it down. Instead carry it down. Control the entire movement. Keep your hips and shoulders parallel to the floor at all times. Only when the foot can not travel any further bring the shoulders slighly towards the front and allow the hips to dip down. Do not use the top leg as a counter weight!
2on2 Slide Away2x2 each sideConnect your 2 blocks touching each other side by side on the floor. If you do not have blocks place your hands on the floor only having the side of the index finger and side of the thumbs touch each other. You can also cross your thumbs. Lean your shoulders towards the front sliding the feet down the wall. When your weight is all the way in front take the feet off the wall and push up into a straight handstand. Hold it for a moment and then drop back towards the wall with a solid and completely straight body. Do not pike at your hips. Do not arch your back!
Miami Slide Away2x2 each sideIf you don't have handstand blocks use a yoga block or get creative!

Side Warm Up

DemoExerciseReps/SetsHow to/Cues
Standing Side Bends2x6 each side
Kneeling Side Bends2x8 each side
Deep Side Bends - Wall2x2 each side

Conditioning

DemoExerciseSets & RepsHow to/Cues
2on2 Tuck Slides2x4If you do not have blocks place your hands on the floor as close to each other as possible!
Half Slide Away2x3Start with your body in a perfectly straight line. Feet are the only thing touching the wall. Look at your hands and push out tall. Elbows locked. Move your shoulders to the front and slide the feet down the wall. When you are about to fall over stop and push your feet back up on the wall back to your starting position. Do not pull your hips during this movement. Do not arch your back. The only position change should be in the shoulders!
Bench Zombie to Slow Lower4xFocus on the Bench Zombie technique first! Then focus on working against gravity. Slow the downwards momentum down as much as possible. It is normal that your legs might drop to the floor like heavy stones during the first attempts. Over time you will identify and then train the muscles needed to control this drill!
Take offs at Wall from 1 Block3x4 (up & down = 2)Similar to the walking dead begin by leaning your shoulders in front. Keep your elbows locked and push your index finger into the floor. Lift the feet off, open your legs sligthly and land on the yoga blocks. Keep your knees and elbows locked the whole time. Do not jump! Place your hands closer to the wall for increased difficulty!

Planch Conditioning

DemoExerciseSets & RepsHow to/Cues
Ring Planch Slides3x5
Tuck Planche Pulls3x5Turn your hands out, lean your shoulders to the front and keep them in front at all times. Pulling the knees towards the chest is the easy part. Pushing them back out is where it gets difficult!
Tuck Planch Hold3x max clean!
Scapular Push Up with Elevated Feet2x6-10
Lean Push Up Hold2x max

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

WordPress Lightbox