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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. 

Dashboard |  Workout

Specific Warm Up

DemoExerciseReps/SetsHow to/Cues
Butterfly Shoulder Warmup3x up and downStart 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 Push1x8Start 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 Loop1x8Start 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 Step1x6 step each wayPlace 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 Roller1x12Place 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 Waving1x10Hold 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 Rotation1x6 each directionConnect 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 Walk1x2Engage 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

DemoExerciseReps/SetsHow 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
1x3
Don't just lock your legs inside of your hips but actively push them open. Do not accidentally close your legs whilst leaning towards the front., Lock your legs inside of your hips. Do not accidentally close your legs whilst leaning towards the front.
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.
Keep your elbows locked and elevate your scapula fully at all times.
Straddle Slide Away to Legs Together
1x2
Engage your glutes whilst closing your legs to avoid piking at the hips.
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 elbows locked and elevate your scapula fully at all times.
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!
Single Leg Tuck Take Off to Straight
2x2 each side
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 knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line.
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.
Single Leg Tuck Take Off
1x2 each side
Align the foot on top of your hips, shoulders and center of the hands. Before you take the second foot of you should already be in full control of your handstand.
If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position.
Bend your tuck knee fully as you take it off the wall and bring your heel close to your glutes. This will help bring the weight on top of the center of your hands.

Freestanding Handstands

DemoExerciseReps/SetsHow to/Cues
Straight to Straddle to Straight
2x1
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!
Vertical Leg Isolation From Straight
2x1 each side
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!

Conditioning

DemoExerciseReps/SetsHow to/Cues
Lower to Bottom Hold
4x 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.
Lower to Headstand - Chest to Wall
6x total
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.
Your body should travel in a diagonal line. Do not allow your back to arch. Instead protract your shoulders slightly and even round your chest a tiny bit.
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!
Extra Deep L HSPU
2x max-1
The goal is to go extra deep here. Keep your back straight and lower until your head is lower than your hands. Do not relax at the bottom of this position. Stay active and support yourself through your arms and shoulders.
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.
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