Here is the full workout. 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.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Forehead to W | 8x | Rotate your thumbs up during the W part. Make sure that your elbows are 90 degrees bent and in line with the shoulders. Do not lift the entire upper body. Only lift the elbows and hands. | |
| Straight to W | 8x | First reach out towards the front to elevate the scapula then lift the hands up towards the ceiling. On the way back stop with your elbows in line with the shoulders. Lift your elbows and hands up towards the ceiling here as well. Keep your chest on the floor at all times. | |
| Back Extensions | 8x | Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate the arm, 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. Open your legs sligthly for this exercise. | |
| Arm Circles | 10x each direction | Isolate the movement into the arms only. The rest of the body stays tight and immobile. Quick, small and dynamic circles to wake the shoulders up and get them ready. | |
| Elbow Lifts | 8x | Keep your forehead on the floor and interlock your fingers behind your head. | |
| Wrist Warm Up | As needed | Stretch your wrists on the floor in all possible directions. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Wall Walks | 2x2 | Scapular 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! | |
| L Handstand Single Leg Isolations | 1x2 each leg | Elbows locked. Hands, shoulders & hips in 1 line. Bring the foot right above. Do not externally rotate the leg. Move slow! | |
| L Handstand Leg Isolations | 2x2 each side | Focus on isolation! Move 1 leg at the time only. Do not jump away from the wall. Do not bring the foot further away from the wall than the hands as a counterweight! Keep your shoulders over your hands at all times and do not arch your back! | |
| L Handstand Wall Taps | 2x1 each side | Come closer to the Wall with your hands to make the way a bit shorter! | |
| Slide Away | 1x3 | Start with your body in a perfectly straight line. Feet are the only thing touching the wall. Look at your hands and push out tall. Elbows locked. Move your shoulders to the front and slide the feet down the wall. When you are about to fall over take off from the wall and align yourself in a straight, freestanding handstand. Come abck to the wall as one straight unit. Do not close your shoulders on the way back. Do not pull your hips during the slide away. Do not arch your back. The only position change should be in the shoulders! | |
| Slide Away to Straddle | 2x2 | ||
| Straddle Slide Away | 1x3 | Do not pike. Do not arch your back. Go slow and focus on perfect technique! | |
| Straddle Slide Away to Legs Together | 2x2 | ||
| Tuck Slides | 2x3 | Knees touch the wall. Knees stay together. Hands shoulder width apart! Look at your hands at all times. Do not round your lower back. Do not close shoulders. | |
| Tuck Take Off | 2x2 | Have your hands slightly further than in a regular tuck slide. Do not lean forward with your shoulders to take the feet off the wall. Instead simply peel the feet off but bending the knees more. | |
| Box Tuck Walk | 1x2 | Make sure your box is high enough so your lower back does not round in the tuck position. Better use a box too high than too low! | |
| Box Tuck Single Leg Isolation | 1x2 each leg | In the box tuck position extend one leg out towards the ceiling. Make sure the leg stays in 1 straight line right above the hands, shoulders and hips. Keep your immobile leg fully bent! Make sure your box is high enough so your lower back does not round in the tuck position. Better use a box too high than too low! | |
| Box Tuck Leg Isolation | 2x each side |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Straight to Tuck to Straight | 2x2 | Do not round your back or close your shoulders when lowering into the tuck handstand. | |
| Straight to Straddle to Straight | 2x2 | Elbows locked, scapular elevated, do not arch or pike. | |
| Vertical Leg Isolations From Straight | 2x1 each side | From a straight handstand pull 1 knee down towards your chest. Stop pulling the knee down just before your lower back rounds! Keep the top leg immobile on top of your hips, shoulders and hands. Do not use the top leg as a counter weight! | |
| Lateral Leg Isolations from Straight | 2x1 each side | Focus on moving 1 leg at the time exclusively! Externally rotate the leg as soon as you move it! |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Chest to Wall Press | 3x | Only do the lowering part as slow as possible. Try keeping your shoulders over the hands | |
| Bench Zombie to Slow Lower | 5x | Focus on the Bench Zombie technique first! Then focus on working against gravity. Slow the downwards momentum down as much as possible. It is normal that your legs might drop to the floor like heavy stones during the first attempts. Over time you will identify and then train the muscles needed to control this drill! | |
| Take offs at Wall from 1 Block | 2x3 | Similar to the walking dead begin by leaning your shoulders in front. Keep your elbows locked and push your index finger into the floor. Lift the feet off, open your legs sligthly and land on the yoga blocks. Keep your knees and elbows locked the whole time. Do not jump! Place your hands closer to the wall for increased difficulty! | |
| 2on2 Half Slide Away | 2x3 | If you do not have blocks place your hands on the floor as close to each other as possible! | |
| 2on2 Tuck Slides | 2x3 | If you do not have blocks place your hands on the floor as close to each other as possible! | |
| Walking Dead | 25x | Lean your shoulders in front and push your index finger into the floor. Push your hips towards the ceiling so your feet lift off the floor. Keep your hips in that high position, striaghten out your shoulders and pull your feet towards your hands using your hip flexors and compression muscles. Place your feet on the floor right by your wrist, replace your hands and start again from the top! | |
| L Handstand Shrugs | 2x10 | Place your feet on a box, table or chair. Look at your hands. Elbows locked. Hands, shoulders and hips in 1 vertical line. Slowly sink into your shoulders and push back out tall! | |
| Sitting Leg Lifts | 2x10 & 10sec hold | Start with hands between the knees but work on getting them between your hands. The further infront the better! Back is straight! Shoudlers down! | |
| V-Up Combi | 10x | Left, Right, Both, Both = 1 Rep. Knees locked, back straight! |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!