1-1 Alejandro Workout – Coach Bachmann

Let's get to work!

Handstand Workout 2

Here is your full workout for today. 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.

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Specific Warm Up

Exercise	Reps/Sets	How to/Cues
Butterfly Shoulder Warmup	3x up and down	Start with your arms fully extended in front of your chest with your palms facing each other. Apply constant outwards pressure on the elastic as you raise your arms overhead and back. Keep your shoulders down and look towards the front. Engage your core to stabilize your position.
Overhead Warm Up Push	1x8	Start with your elbows 90 degrees bent by your side and your wrists connected with the elastic. Rotate your hands so your palms are facing each other. Separate your movements. First rotate your arms inside of your shoulders to bring the elbows in front of your chest. Then push your hands overhead. Keep your shoulders down and look towards the front. Apply outwards pressure on the elastic the entire time but do not externally rotate your arms.
External Rotation with Loop	1x8	Start with your elbows 90 degrees bent by your side and your wrists connected with the elastic. Rotate your hands so your palms are facing each other. Externally rotate your arms against the pressure of the elastic whilst keeping your elbows connected to your side. Keep your shoulders down and look towards the front. Engage your core to stabilize your position.
Looped Wall Step	1x6 step each way	Place your hands shoulder width apart on the wall in front of you. Keep your shoulders down and look towards the front. Slide your hand out on the wall against the pressure of the elastic. Keep your elbows locked. Engage your core to stabilize your position.
Forearm Plank Shoulder Burner with Elastic and Foam Roller	1x12	Place your forearms on a foam roller with your shoulders on top of your elbows. Connect your hands with and elastic, rotate them so they face each other and pull apart. Rock your elbows back and forth carefully whilst keeping your body stable. Engage your core and create 1 straight line from your feet all the way through your neck. Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.
Up Down Wrist Waving	1x10	Hold your hands out in front of you with your elbows 90 degrees bent by your side. Move your wrists from full flexion into full extension and back. Stay in each extreme for a moment for an active stretch. Keep your shoulders depressed and squared with your hips.
Prayer Pose Rotation	1x6 each direction	Connect the palms of your hands in front of your face and spread your fingers open wide. Keeping your hands in a vertical position push them down in front of your body towards your belly button. Keeping your hands low rotate them for the fingertips to point towards you and then away from you. Keep pressure on your wrists the entire time and rotate your hands sligthly further in each repetition. Keep your shoulders depressed and squared with your hips.
Wall Walk	1x2	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. Do not look at the wall. Instead look at the spot in between your hands.

Handstand Training

Demo	Exercise	Reps/Sets	How to/Cues
	Slide Away 1x3		Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists. Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall. Come back to the wall with your entire body from wrists to toes in 1 straight line.
	Slide Away Wall Tap 1x2 with 1 tap per leg		You can not see the wall coming and don't want to place any weight on the wall. You therefore have to move very slowly. Keep your immobile leg perfectly on top of the hands, shoulders & hips. Do not arch it towards the back as a counterweight. Remind yourself how to do a Slide Away. Lean your shoulders towards the front the get the feet off the wall.
	Straddle Slide Away to Lateral Leg Isolation 2x1 each side		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!
	Slide Away to Lateral Single Leg Isolation 2x1 each side		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!

Freestanding Handstands

Demo	Exercise	Reps/Sets	How to/Cues
	Straight to Straddle to Straight 1x2		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!
	Straight Single Leg Isolation 2x2 each side		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. Whilst the aim is to bring the leg all the way down to parallel you can start by only going until around 45 degrees If you are limited by your current level of flexibility or skill. Carry your leg down slowly and don't drop it. Stay in control at all times. A spectator should be able to say stop at any moment and you should be able to freeze.
	Straight to Tuck to Straight 3x2		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.
	Leg Circles from Straight 2x1 each direction		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.
	Single Leg Circle from Straight - Straddle Tuck Straight 1x1 each side		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. 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. 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.
	Single Leg Circle from Straight - Tuck Straddle Straight 1x1 each side		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. 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. 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.
	Slow Lower from Handstand 3x		Only when you can not pull any lower lean your shoulders towards the front slightly and lower your hips to allow your feet to travel towards the floor. Close your legs to about shoulder width just before touching the floor to make your legs longer and decrease the distance your hips have to travel Go as slow as possible and try to stay in control the entire time! If you feel like you are about to lose control: Stop and simply try to freeze in place!

Conditioning

Demo	Exercise	Reps/Sets	How to/Cues
	Partial HSPU 4x1		Aim your head further towards the front and embrace the angle change in your body. Your legs and upper body should balance each other with your hips perfectly on top of the hands. Focus on your handstand after the push up. Align your shoulders, hips and feet on top of the center of your hands, elevate your scapula and stay fingertip heavy. 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.
	HSPU - Back to Wall 3x3		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. 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. Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows and rotate their pits towards the front. Elevate your scapula!
	Lower to Bottom Hold 2x total		Go as slow as possible and try to stay in control the entire time! If you feel like you are about to lose control: Stop and simply try to freeze in place! 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. 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.

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