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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. 

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Specific Warm Up

DemoExerciseReps/SetsHow to/Cues
Forehead to W
8x
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
8x
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
8x
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
8x
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 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.
Core Engagement on Back
4x
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!
Lock your elbows and knees. Point your feet. Squeeze your legs tight throughout the entire drill.
Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand.
Straight to Tuck on Back
4x
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.
Italian Wrist Curl
8x each hand
Using your internal muscles stretch your hands open. Bring your wrist into full extension and spread your fingers wide.
Engage your forearm and hand muscles to make the tips of your fingers touch and curl your wrist into flexion.
Keep your forearm around horizontal.
Kneeling Elbow Rotation
6x
Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows!
Rotate the pit of your elbows towards you and away from you as far as you can in each rep.
Lean into your hands and keep your wrists under constant pressure.
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.

Handstand Training

DemoExerciseReps/SetsHow to/Cues
L Handstand Walk - Feet on Box
2x3
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.
Place your feet on a box, table or kitchen counter for the legs to be about parallel to the floor. Do not place your feet against the wall!
L Handstand Single Leg Isolation - on Box
2x1 each side
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 L. Engage your back and pull your hips into a slight anterior pelvic tilt 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.
Place your feet on a box, table or kitchen counter for the legs to be about parallel to the floor. Do not place your feet against the wall!
L Handstand Single Leg Tuck
2x1 each side
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
2x2 each side none alternating
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.
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
2x1 each side
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 Isolation
2x1 each side
Move slowly and stop the leg right on top of your hips to create a perfectly straight line.
Keep your hips immobile. Do not let your hips slide back towards the wall between reps.
Keep your elbows locked and elevate your scapula fully at all times.

Additional Box Exercises

DemoExerciseReps/SetsHow to/Cues
Box Tuck Walk
2x2
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
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.
L Handstand Single Leg Isolation - on Box
2x2 each side
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 L. Engage your back and pull your hips into a slight anterior pelvic tilt 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.
Place your feet on a box, table or kitchen counter for the legs to be about parallel to the floor. Do not place your feet against the wall!
Elbow Tap in L
2x 4 taps each side
Place your shoulders on top of the center of your hands, lock your elbows and keep your hands shoulder wide apart with the fingers facing towards the front. Look at your hands! Engage your lower back to pull on the hips in the direction of the anterior pelvic tilt to stabilize the hips on top of the hands.
Place your feet on a box, table or kitchen counter for the legs to be about parallel to the floor. Do not place your feet against the wall!
In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.

Conditioning

DemoExerciseReps/SetsHow to/Cues
Plank Superman Walk Up Combi
2x6
Separate the movements to stay clean and efficient.
Do not allow your body to swing from side to side.
Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.
Constant Pressure Chair on Back
2x4 each side
Extend the same side arm and leg simultaneously whilst keeping pressure between the opposite limbs.
Keep your shoulders depressed and squared with your hips at all times.
Suck your belly button in to collect your lower back with the floor.
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