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Happy Handstanding!

Training Program

Here is your full workout as an overview. This overview includes name, reps, short cue  and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy! Also if you’d rather go through your program offline, download the pdf version here.  Looking for your Dashboard? Find it here.

Abs

DemoExerciseReps/SetsHow to/Cues
Germinator ABS Routine3 rounds | See dropdown for description & videos.This is a Level 3 routine.
Do 20 sec of each exercise, back to back Germinator Heat-Up Routine3 Rounds // 20 sec of each exercise back to back | See dropdown for videos & description.This is a Level 2 Routine.
Floor Abs 12-3 rounds / 20sec per exercise | See dropdown for videos & description. This is a Level 1 routine.
Floor Abs 22-3 rounds / 20sec per exercise | See dropdown for videos & description. This is a Level 2 routine.
Ball Abs 12-3 rounds / 20sec per exercise | See dropdown for videos & description. This is a Level 1 routine.
Ball Abs 22-3 rounds / 20sec per exercise | See dropdown for videos & description.This is a Level 2 routine.

Shoulder Recovery with Elastic

DemoExerciseReps/SetsHow to/Cues
Elastics - Front Flies in 5 Angles2x8-12 each
Elastics - Back Flies in 5 Angles2x8-12 each
Elastics - Outward External Rotations3x8 each side alternating
Elastics - Internal Rotations3x8 each side alternating
Elastics - Upward External Rotations3x8 each side alternating
Cross Pull Elastic Shoulder Rehab2x8 each side alternating
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.
Mobility Back Row2x8 each side

Warm-Up

DemoExerciseReps/SetsHow to/Cues
W-Raises 8 repsGo slow and focus pulling shoulder blades together
W to Y-Raises 8 repsActively keep lifting arms up on Y-Raises
Back Extensions 8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles 8 per directionExtend arms to the side and create small circular movements
Elbow Raises 8 repsLift elbows as high as you can
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.
Semi Superman1x5 each side
Upper Body Lifts On Side1x10 each side
Lower Body Lifts On Side1x10 each side
Upper & Lower Body Lifts On Side1x10 each side
Keeling Shoulder Shrugs with elastic1x8Elbows locked. Look at hands at all times. Go slow and push as high as possible!

Practice

Learning handstands takes time. The current goal towards one arm handstands will focus a lot on establishing good and solid technique, learn how to push out of your shoulders properly and isolate leg movement.

Handstand Foundations

Do: against Wall | Use: Floor

DemoExerciseReps/SetsHow to/Cues
Wall Walks 1sets á 3repsMaintain shoulder elevation, Hands shoulder width apart
Wall Tuck Slides 1sets á 5repsKeep pushing tall from shoulders, keep knees together
L Handstand Single Leg Isolations1sets, 3reps each legFocus on perfect form and go slow! Set up with stomach facing the wall and legs parallel to the ground. Then alternate lifting each leg off the wall. Make sure hips stay over your shoulders and shoulders push out tall
L-Handstand - Leg Isolations1x1 each legBring one leg away from the wall then have the other join it. Hold the handstand. Same pattern on the way back
Slide Away1x4Use only shoulders to initiate the move
L Handstand Wall Taps2x2 each side

Handstand Training

DemoExerciseReps/SetsHow to/Cues
Straight to Tuck to Straight1x3Hold tuck as long as possible. Move slow!
Straight to Straddle to Straight1x3
Tuck to Straight to Straddle to Tuck1x3
Leg Circles2x each direction
Straight Leg isolations2xKeep your shoulders and hips squared and parallel. Do not round your back when bringing both legs down. Only go as far as you can keep perfect form. Do not bring both legs back up together. Instead straddle them around!
Lateral Leg Isolations from Straight2x3 each sideFocus on moving 1 leg at the time exclusively! Externally rotate the leg as soon as you move it!
Single Leg Circles from Straight2x1 each leg
Asymmetric Leg Isolations from Straight2x4Start with your legs together on to. Open 1 into a straddle and the other into the tuck. Close them back up on top. Then repeat on the other side. Go slow!

Side Warm Up

DemoExerciseReps/SetsHow to/Cues
Standing Side Bends2x4-6 each side
One Legged Kneeling Side Bends2x4 each side
Elevated Kneeling Side Bends1x4 each side
Deep Side Bends - Wall2x3 each side
Deep Side Bends - Freestanding3x2 each side

One Arm Training

DemoExerciseReps/SetsHow to/Cues
Miami Leg Circles2x each side
Miami Outside Hold full straddle3x each sideThe supporting elbow is locked and scpapular elevated. Place the floor hand close to the block and bring the supporting shoulder right above the hand. Side bend sligthly between your last ribs and hip bones in order to bring your opposite glute on top of the supporting shoulder. Keep the block elbow bent and block shoulder down.
Miami Floor Combi Part 2 Full Straddle3x each side
Miami Floor Combi Part 13x each side
Miami Transfers2x2 each sideGo slow. Hit all 3 positions. Hold each position for a moment. Keep the block elbow bent and the floor hand close to the block.
3 Blocks Step There3x each side

Conditioning

DemoExerciseReps/SetsHow to/Cues
Vertical Wall Walks with Block on Side2sets, 6reps each sideThe block on the side is to make keeping the shoulder down harder. You now have to not just move the block to the side but also up. Make sure your bent elbow guides the movement and do not pull your free shoulder up!
2on2 Slide Aways on Wall2sets, 3repsGo slow, one step at the time. Isolate the movement in your legs!
2on2 Tuck Slides on Wall1set, 4reps

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! 

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Do: 12 reps

Shoulders are active!

Do: 12 reps

Do: 12 reps

Do: 8 reps

Do: 8 reps

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

With all wrist warm ups there is no specific number I want you to do, just do them until your wrists are fully warmed up. Generally better take more time to warm up instead of less. Pick the exercises that feel the best for your wrists, and if you already have a wrist warm-up routine, just go with that one.

Exercise 1 - Place palm of hand on the floor in various positions and angles (e.g. fingers facing your knees, fingers pointing to the outside, etc) while you load weight on to your arms gently

Exercise 2 - Place one hand on top of the other and only move your arm around (from straight to bend, imagine you are drawing circles with your elbow)

Exercise 3 - Place back of hands on ground and gently load weight on to your arms. Move around from side to side, front and back to stretch them out a bit.

Extend your arms in front of you and open/close your hands. Work on extending your fingers fully.

Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.

Put hands together in front you in a prayer position. Move hands downwards and elbows out to introduce a stretch. Go through these until wrists feel warm and ready

Start lying on your stomach face down. Legs are locked and nothing moves except for arms.
Arms in 90° angle, with elbows aligned around the height of your eyes.
Focus on pulling your shoulder blades together as you lift your arms and chest up off the ground. Then bring your hands back to your forehead, and back again.

Start by lying on your stomach. Go from a W-Raise into a Y-Raise, meaning extend your arms up in front of you. Once they are extended in front of you lift them up towards the ceiling a little. That is one rep.

Start by lying on your stomach with your arms extended on each side. Have the back of your hand on the floor. Initiate the lift by externally rotating your arms until your thumb is facing the ceiling. Try to lift your chest up as high as you can, as you squeeze your shoulder blades together and pull your shoulder blades back.

Lying with stomach on floor, extend arms to the side and create small circular movements, forward and backwards. Keep head on ground.

Interlace fingers behind your head and lift elbows as high as you can. Head stays on the ground the entire time. Legs are locked and feet pointed.

Handstand walks + Handstand hold facing the wall.
Focus on getting as close to the wall as possible and grow as tall as you can (think shoulders are covering ears). Really push through the shoulders, engage your legs and keep everything tight throughout the whole movement.
Hold for a count and then walk back down. This is just a warm up to get a feel for the position, and not an endurance hold.

Start by finding the right distance. Do this by standing in front of the wall, lifting and bending your leg to 90°. Move until your shin touches the wall. This is the distance you want to use for this drill.
Focus on technique. Keep pushing through your shoulders. Don't let your back arch or your shoulders sink in as you slide into the tuck or up. Getting your quads to parallel is enough to begin with - it is better to go less deep but keep good form.

-- Knees stay together!
-- Work on getting quads parallel to the ground.