Happy Bending!

Training Program

Here is your full workout as an overview. This overview includes name, reps, short cue  and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy! 

Handstand Warm-Up

DemoExerciseReps/SetsHow to/Cues
W-Raises 8 repsGo slow and focus pulling shoulder blades together
W to Y-Raises 8 repsActively keep lifting arms up on Y-Raises
Back Extensions 8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles 8 per directionExtend arms to the side and create small circular movements
Elbow Raises 8 repsLift elbows as high as you can
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.
Semi Superman1x5 each side
Upper Body Lifts On Side1x10 each side
Lower Body Lifts On Side1x10 each side
Upper & Lower Body Lifts On Side1x10 each side
Keeling Shoulder Shrugs with elastic1x8Elbows locked. Look at hands at all times. Go slow and push as high as possible!

Handstand Foundations

DemoExerciseReps/SetsHow to/Cues
Tuck to Straight & Tuck to Straddle1x2 each
Leg Circles1x2 each direction
Tuck Single Leg Isolation1x2 each side
Straight Leg Isolations1x
2on2 Tuck to Straight & Tuck to Straddle1x2 each
2on2 Leg Circles1x2 each direction

Side Warm Up

DemoExerciseReps/SetsHow to/Cues
Standing Side Bends1-2x4-6 each side
One Legged Kneeling Side Bends1x4 each side
Elevated Standing Side Bends1x5 each side
Deep Side Bends - Freestanding1x3 each side
Elastic One Arm - Side Bends2x2 lef & right

1 Arm Training

DemoExerciseReps/SetsHow to/Cues
Small Transfers2x2 each side
Miami Transfers2x2 each side
Miami Floor Combi 21x1 each side
Lateral Walks2x6 blocks, there &, back without a break. Legs together and straddle!
Vertical Walks2x1 Legs together and straddle!
1 Arm Holds on Caneseach side 3x 5-10secLEGS STRADDLE & LEGS TOGETHER
Elastic One Arm1x10sec each side legs together and legs straddle
Stretched Out Fingertip - Straddle Straight Straddle2x each side
Elastic One Arm - Straddle Straight Straddle3x2
Jump to Miami Outside Hold - 3 Blocks1x each side
Straddle to Single Leg Tuck
Single Leg Tuck to Straight Leg
Half Figas Leg Isolation
Stretched out fingertip taps2x 4 each side legs straddle
Vertical Wall Walks with Block on Side2x2The block on the side forces you to move your free hand further away from the floor. Focus on keeping your free shoulder low! You elbow guides the movement!

You made it!

You’ve reached the end of this workout. Great job for showing up and getting closer to reaching your goals. Now go rest, relax and enjoy your time off.

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Start lying on your stomach face down. Legs are locked and nothing moves except for arms.
Arms in 90° angle, with elbows aligned around the height of your eyes.
Focus on pulling your shoulder blades together as you lift your arms and chest up off the ground. Then bring your hands back to your forehead, and back again.

Start by lying on your stomach. Go from a W-Raise into a Y-Raise, meaning extend your arms up in front of you. Once they are extended in front of you lift them up towards the ceiling a little. That is one rep.

Start by lying on your stomach with your arms extended on each side. Have the back of your hand on the floor. Initiate the lift by externally rotating your arms until your thumb is facing the ceiling. Try to lift your chest up as high as you can, as you squeeze your shoulder blades together and pull your shoulder blades back.

Lying with stomach on floor, extend arms to the side and create small circular movements, forward and backwards. Keep head on ground.

Interlace fingers behind your head and lift elbows as high as you can. Head stays on the ground the entire time. Legs are locked and feet pointed.

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