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.Â
Dashboard | Â Handstand Workout
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Forehead to W | 8 reps | Go slow and focus pulling shoulder blades together | |
| Straight to W | 8 reps | Actively keep lifting arms up on Y-Raises | |
| Back Extensions | 8 reps | Initiate lift by externally rotating your arms until thumb is facing the ceiling | |
| Arm Circles | 8 per direction | Extend arms to the side and create small circular movements | |
| Wrist Warm-Up | Few reps each | Choose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 2x3 | 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. | |
| Tuck Slides | 1x4 | 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.Keep your knees together and make them touch the wall as you pull them down.Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low.Lock your elbows, elevate your scapula and look at the spot in between your hands. | |
| Tuck Take Off to Straddle to Tuck | 2x2 | Focus on one step at the time. The first step is the tuck take off.Pull your knees into a tight tuck on the way back to avoid touching the wall.Focus on the rotation of your legs inside of your hips. In the tuck position they are in parallel. When you push them open into the straddle they are externally rotated with your knees looking towards the floor.Lift your legs. Do not let them hang behind in a pancake and drag you down. | |
| Slide Away to Straddle & Straddle Slide Away to Legs Together | 1x2 each | 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! | |
| L Handstand Leg Isolations | 2x1 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.Focus on the way back and isolate the movement in 1 leg at the time. Do not use your top leg as a counter weight.In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Leg Circles | 2x2 each direction | 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.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. | |
| Straight Single Leg Isolations | 2x2 each side alternating | Keep your immobile leg perfectly on top of the hands, shoulders & hips. Do not arch it towards the back as a counterweight.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. | |
| 2on2 Straight Straddle Straight | 1x2 | Carry your legs into the straddle from the straight. The downward movement of the legs in combination with gravity will create momentum. The faster you go the harder it will be for your shoulders to stay elevated and your elbows to remain locked.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.Use 2 blocks touching each other or place your hands on the floor right next to each other where the thumbs are either crossed aligned side by side. | |
| Single Leg Circles from Straight | 1x1 each side & each direction | When combining multiple shapes upside down it is important to stay cool. Move slowly and focus on 1 movement at the time! Do not try to outrun your balance. If you feel like you are losing control: stop, fix your position and only after move on!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. | |
| 2on2 Leg Circles | 1x1 in each direction | Jump up into a tall and strong narrow handstand first. Only when you are stable and in full control move on to the next challenge.In the straight and tuck handstand your feet should be parallel. As soon as your feet open towards the straddle handstand externally rotate your legs from your 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.Use 2 blocks touching each other or place your hands on the floor right next to each other where the thumbs are either crossed aligned side by side. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Standing Side Bends with Arms Over Head | 2x6 each side | ||
| Elevated Kneeling Side Bends | 2x8 each side | ||
| Elevated Standing Side Bends | 1x6 each side | ||
| Deep Side Bends - Wall | 1x3 each side alternating | 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. | |
| Straddle Slide Away Side Bends | 1x2 each side with Slide Away after every second Side Bend | Do not touch the wall during the side bend. You are very close to the wall. Take advantage of this instant feedback!Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the 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!Push your legs open and externally rotate them inside the hips to lock them. Do not allow one of them to close or slide out! | |
| None Alternating - Deep Side Bends | 2x2 each side | Imagine you are in a toaster. You do not want to burn your feet or shoulders. Do not rotate!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!Push your legs open and externally rotate them inside the hips to lock them. Do not allow one of them to close or slide out!Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the other. | |
| None Alternating Diamond Deep Side Bends | 2x2 each side | 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. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Weightshifts - Full Straddle | 2x2 each side | 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.Let your hips drift behind and keep them somewhat parallel to the floor. Do not purposely side bend yet.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. | |
| Miami Straight Straddle Straight | 2x2 each side | Bend your block elbow so your shoulders and hips remain parallel to the floor. Elevate your scapula to cover your ears.Engage your glutes whilst closing your legs to avoid piking at the hips.Go as slow as possible and try to stay in control the entire time! If you feel like you are going to low and you are about to lose control: Stop and simply try to freeze in place!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. | |
| Miami Outside Hold - Full Straddle | 1x5sec hold each side | Align your supporting shoulder and opposite hip through side bending on top of your supporting hand.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.Push out tall from your supporting shoulder. Do not allow it to collapse towards the front.Push your legs open actively to lock them in the full straddle. | |
| Miami Inside Hold - Full Straddle | 2x5sec hold each side | 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. | |
| Miami Outside Hold - Legs Together | 2x5sec hold each side | Align your supporting shoulder and opposite hip through side bending on top of your supporting hand.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.Push out tall from your supporting shoulder. Do not allow it to collapse towards the front.Whilst generally harder and a bit more fragile the advantage of drills with legs together is that you basically only have 1 leg. So squeeze them together hard and take advantage! | |
| Miami Floor Combi - Full Straddle | 2x each side | 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.When your hands moves the body should be completely immobile.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. | |
| 3 Blocks Step - Full Straddle | 2x each side | 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.Each time transfer onto the same hand. Step there and step back. This will help you find, understand and solidify your alignment.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. | |
| Step Down - Full Straddle | 2x each side | Start on top of the block. Step with hand in between the blocks and with the second next to the blocks.Do not move the blocks during this drillWork on keeping your hips on the outside whilst stepping down. The goal is to arrive in a Miami Inside Position with the block elbow bent and the opposite hip on top of the supporting shoulder.Step down carefully. Do not smash into the floor. | |
| 3 Blocks Step Back - Legs Togerher | 2x each side | 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. | |
| Miami Floor Combi Part 2 - Legs Together | 2x each side | Focus on one movement at the time. First step is getting up into the Miami. Only when you are stable move on to the next part.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.When your hands moves the body should be completely immobile.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Vertical Wall Walks with Block on Side | 2 sets of down up down up down up down upeach side begins once | 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.Adding the extra block on the side will require you to reach for the block. This will make it harder to keep the free shoulder low! Take the challenge and grow with it!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. | |
| Miami Reps - Wall | 2 sets of 1x2 each side alternating | 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.The push needs to come exclusively from the block arm and should only be vertically. Your body should not change its general position during the climb.The free hand is for balance only. Only slide up on the fingertips when you can not reach the floor with a flat hand anymore.Focus on the transition between the climbs. Freeze at every change of direction, look at the hand you are standing on and focus on your alignment. | |
| Assisted 1 Arm Shrugs in L | 2 sets of 2x4 each side | 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. |
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.