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Handstand training

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. 

Specific Warm Up

DemoExerciseReps/SetsHow to/Cues
Forehead to W8 repsGo slow and focus pulling shoulder blades together
Straight to W8 repsActively keep lifting arms up on Y-Raises
Back Extensions8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles8 per directionExtend arms to the side and create small circular movements
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.

Wall Warm Up

DemoExerciseReps/SetsHow to/Cues
Wall Walks1x3Scapular 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!
Slide Away to Straddle to Straight1x2
L Handstand Leg Isolation Tuck to Straight1x1 each sideArch your lower back sligthly and actively pull your hips into an anterior pelvictilt when lowering into the tuck. Engaging those muscles in the back will help you support the weight of your knees.

Freestanding Basics

DemoExerciseReps/SetsHow to/Cues
Leg Circles From Tuck1x2 each directionKeep elbows locked at all times. Do not round your lower back!
Straight Double Leg Isolations1xKeep 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!
Tuck Double Leg Isolations1x
Single Leg Circles from Straight - Straddle Tuck Straight1x1 each leg & each directionKeep your shoulders elevated and elbows locked the entire time. Do not move your hips and make sure the immobile leg is actually immobile on top. Focus on external rotation of the working leg in the full straddle.

Side Bend Training

DemoExerciseReps/SetsHow to/Cues
Standing Side Bends1-2x4-6 each side
Kneeling Side Bends2x4 each sideHips locked in place. Core engaged. Arms by ears. Shoulders down.
Elevated Kneeling Side Bends1x4 each side
Deep Side Bends - Wall1x3 each side
Straddle Slide Away Side Bends1x2 each sideLock your legs in a full straddle and keep them there at all times. Start by doing a straddle slide away before doing 1 side bend at the time. Make sure to keep your hips and shoulders parallel to the wall. The close proximity to the wall provides instant feedback for all small mistakes.
Deep Side Bends - Freestanding - NONE ALTERNATING2x2 each side

One Arm Prep

DemoExerciseReps/SetsHow to/Cues
Small Transfers - Full Straddle2x2 each sideLook at the supporting hand, bring the supporting shoulder on top, then the opposite hip. Push out tall. Do not take the “free” hand off the floor. Do not pull the free shoulder away from the floor!
Miami Transfers - Full Straddle1x2 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.
Extreme Miami Floor Combi - Full Straddle1x1 each side
Lateral Walks - Full Straddle1x6 blocks. there - break - back
Vertical Block Walks - Full Straddle1x1 each side
Miami to Stretched Out Fingertips Hold - Full Straddle2x5 sec each side
3 Blocks Step - Legs Together2x2 each side
Miami to Stretched Out Fingertips Hold - Legs Together2x1 each side
Miami Floor Combi - Legs Together1x2 each side

One Arm Conditioning

DemoExerciseReps/SetsHow to/Cues
Vertical Wall Walks with Block on Side2x1 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!
Assisted 1 Arm Shrugs in L2x8 each sideLook at the hand you are standing on. Transfer your weight onto that hand and keep a slight side bend for the entire duration of the exercise. Work with your supporting shoulder only. The fingertips are for balance assistance only. Make sure the free arm is locked and the hand as far away from you as possible.
2x2 each side

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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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.

Start with your hand open facing towards the ceiling in extension. Now bring the tip of all 5 fingers together and and flex your wrist.

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