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Handstand Workout

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
Forehead to W
1x8
Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back.
Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Straight to W
1x8
On the way back stop with your elbows in line with your shoulders and a 90 degree angle in your elbows. Lift your forearms towards the ceiling and squeeze on top for a moment.
Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Back Extension
1x8
Then externally rotate your arms, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor.
Keep your feet about shoulder width apart on the floor the entire time.
Move slowly! The longer this takes the more control and strength you will develop!
Elbow Lift
1x8
Lift your elbows up as you were trying to make them touch behind your head. Bring them back down slowly. Do not slam them into the floor.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Move slowly! The longer this takes the more control and strength you will develop!
Shoulder Shrug on Stomach against Elastic
1x8
Reach as tall as you can and cover your ears with your shoulders.
Lock your elbows and look at your hands.
Do not lift your chest off the floor. Isolate the movement into your shoulders.
Shoulder Lift on Floor
2x4
Hover your chin close to the floor.
Lock your elbows and look at your hands.
Do not lift your chest off the floor. Isolate the movement into your shoulders.
Straight to Tuck on Back
2x4
The distance between your feet and the floor should stay the same the entire time.
Lift your hands off the floor and push them into the wall hard by elevating your scapula. Try to cover your ears with your shoulders!
Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand.
Half Superman Plank Push Up
2x4
Look at your hands and keep them around shoulder width apart.
Push your lower back up and engage your core to create an even and slightly rounded line.
Flex your feet on the floor and keep them next to each other.
Prayer Pose Stretch
8x
Keeping your hands in a vertical position push them down in front of your body towards your belly button.
Apply pressure on your wrists by pushing your hands together and move sligthly deeper in each repetition.
Keep your shoulders depressed and squared with your hips.
Overhead Wrist Curl
10x each side
Place your hand overhead, lock your elbow and elevate your scapula. Look towards the front.
Open your hand every time your wrist moves into extension and fully close as you move into flexion.
Train your forearm muscles and fingers in exactly the way that you need the when fighting for balance in handstand or when gripping a bar or rings.

Wall Handstand Training

DemoExerciseReps/SetsHow to/Cues
Wall Walk
2x2
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.
Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
Single Leg Tuck Slide
1x2 each side alternating
Pull 1 knee down to the tuck at the time whilst keeping your shoulders and hips perfectly squared. Pull the knee down in a vertical line and avoid it sticking out to the side.
Do not push your feet up the wall too far between reps. Your hand-shoulder-hips line needs to stay intact at all times.
Touch the wall with your feet and the working knee and shin only.
45 Handstand Single Leg Tuck Slide
2x2 each side none alternating
Isolate the movement into the working leg only. Place the knee on the wall and pull it as low as possible without un-squaring the hips or flipping them into a posterior pelvic tilt.
Focus on the immobile leg. Keeping it perfectly stable is much harder than moving the other knee down to the tuck and back up.
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.
Single Leg Tuck Hover
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.
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.
Tuck Slide
2x4
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.
Wall Tuck Jump
6x total
The closer you are to the wall the better but make sure you leave yourself enough room to clear the wall with your feet and knees.
Keep your shoulders on top of the hands at all times.
Look at the spot between your hands at all times!
L Handstand Single Leg Isolation
1x2 each side alternating
With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position.
Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
L Handstand Single Leg Tuck
1x2 each side none alternating
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.
Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
L Walk Up
3x each side
Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back.
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!
In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
L Wall Jump
3x each side
Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back.
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!
In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
Half Slide Away
2x4
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.
Do not place your hands too far away from the wall. The main focus of this drill is not conditioning but technical refinement.
Keep your elbows locked and elevate your scapula fully at all times.
Slide Away
3x2
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.
Box Tuck Walk
1x3
Take small and controlled steps with your hands facing towards the front.
Do not look at the box. Instead focus on a spot on the floor in between your hands.
Make sure the box for your tuck is high enough so that your hips are in a slight anterior pelvic tilt when you get to your final position. Only place the knees on the box.
Box Tuck Single Leg Isolation
2x2 each side alternating
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.
Keep your immobile leg fully bent and the heel close to your glutes. Place your shoulders on top of the center of your hands and push out tall.
Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Only place the knees on the box.
Box Tuck Hover
2x1 each side
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.
Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Only place the knees on the box.
Keep your hover knee fully bent and keep the foot close to your glutes. This will help bring the weight on top of the center of your hands.
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