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Handstand Workout - B

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!
Elevated Handstand Engagement on Stomach
2x4
On the bottom end of the body the elevation should be on the quads just before the knees.
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.
Wrist Warm Up
as needed
Rotate, twist and move them to stretch them in each direction.
Spend more time in positions where you feel less mobile or even stiff.
Keep your elbows locked and hands shoulder wide apart.
Overhead Wrist Curl
2x8 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.
 

Handstand Technique Refinement

DemoExerciseReps/SetsHow to/Cues
Wall Walk
1x3
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.
Tuck Slide
1x4
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
1x2
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
1x3
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.
Slide Away to Lateral Single Leg Isolation
1x2 each side
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.
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.
You are very close to the wall which forces you to engage properly and follow correct form. If not your foot will touch the wall!
Leg Circles from Straight
1x2 each way
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 Isolation
1x2 each side alternating
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.
 

Side Warm Up

DemoExerciseReps/SetsHow to/Cues
Standing Side Bend
6x each side
Imagine you are in a toaster. You do not want to burn your elbows, chest, back or glutes. Do not rotate!
Isolate the side bend between your last rib and the hip bones.
Keep both of your shoulders in line with your hips. Gently drive your bottom shoulder towards the front and the top one towards the back.
Deep Plie Side Bend
4x each side
Externally rotate your feet on the floor, push your knees back and hips towards the front as you Plie down.
Isolate the side bend between your last rib and your hips bones. Stay in the deep plie and do not allow your shoulders to rotate.
Keep your shoulders low and far away from your ears.
Triangle Pose
15sec each side
Place your hand on the floor in front of the foot.
Keep both of your shoulders in line with your hips. Gently drive your bottom shoulder towards the front and the top one towards the back.
Look towards the front and reach with your top arm far over to the side.
 

Side Bend Training

DemoExerciseReps/SetsHow to/Cues
Deep Side Bend - Wall
1x2 each side
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 Deep Side Bend
2x2 each side
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!

OAHS Training

DemoExerciseReps/SetsHow to/Cues
Small Transfer - Full Straddle
1x2 each side
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.
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.
Small Transfer - Legs Together
1x2 each side
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.
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.
3 Blocks Step There - Full Straddle
2x each side
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.
3 Blocks Step There - Legs Together
2x each side
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.
3 Blocks Step Back - Legs Together
2x each side
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.
3 Blocks Step Back - Full Straddle
2x each side
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.
Small Transfer Shrug - Legs Together
2x2 each side
Aim to keep your free hand flat on the floor. Of course this is not possible but it will help you to isolate the work into the supporting shoulder and to keep the free shoulder low by your ear.
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.
Lock your elbows, push out tall and work on staying in control at all times!
Small Transfer Shrug - Full Straddle
2x2 each side
Aim to keep your free hand flat on the floor. Of course this is not possible but it will help you to isolate the work into the supporting shoulder and to keep the free shoulder low by your ear.
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.
Lock your elbows, push out tall and work on staying in control at all times!

Conditioning

DemoExerciseReps/SetsHow to/Cues
Lateral Wall Walk - Legs Together
2 sets of 6 blocks there and back
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.
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.
Vertical Wall Walk - Legs Together
2 sets of down up down up
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.
Place your floor hand close to the block to make getting on top of it easier.
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 in L
2x4 each side none alternating
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.
Stay focused and go slow on the downward motion of the climb and keep your opposite hip on top of the supporting shoulder. The only thing in your body changing here is the supporting elbow!

 

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