1-1 Candice – Workout – Coach Bachmann

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Handstand Workout A

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

Exercise	Reps/Sets	How to/Cues
Forehead to W	1x8	Start with your head just off the floor and your hands underneath your forehead. 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	Reach your hands out towards the front to elevate your scapula, then lift the hands up towards the ceiling keeping your chest on the floor. 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	Lock your elbows and place your hands next to your hips. Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor. 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	Interlock your hands behind your head and keep your forehead on the floor. 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!
Arm Circle	1x12 each direction	With your arms locked and out by the side like an airplane perform small and dynamic circles. Keep your chest on the floor and lift your head sligthly. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Salt Bae Wrist Curl	1x8	Start with the palm of your hand facing downwards in front of you. 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 hips and shoulders perfectly squared and parallel to the floor.
Wrist Warm Up	1x20sec	Gently stretch your wrists on the floor. 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.
Wall Walk	1x2	Engage your whole body! Do not allow your back to arch or your shoulder blades to stick out behind your back. 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. Do not look at the wall. Instead look at the spot in between your hands.

Handstand Training

Demo	Exercise	Reps/Sets	How 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.
	Slide Away To Diamond To Straight 1x3
	Triple Switching Slide Away 1x2		When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally. Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions. 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!
	Triple Switching Straddle Slide Away 1x2		When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally. Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions. 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!
	Slide Away to Lateral 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!
	Straddle Slide Away to Lateral 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!
	L Handstand Leg Isolation 1x2 each side alternating		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. Focus on the way back and isolate the movement in 1 leg at the time. Do not use your top leg as a counter weight. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
	L Handstand - Both Legs Back to the Wall at the Same Time 1x1 each side		Go as slow as possible and try to stay in control the entire time! If you feel like you are going to low and you are about to lose control: Stop and simply try to freeze in place! Look at your hands, keep your elbows locked, scapula elevated and weight in the fingertips at all times. In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.

Freestanding Handstands

Demo	Exercise	Reps/Sets	How to/Cues
	Jump to Tuck - Hold 3x		Use your hip flexors to pull your knees down towards your chest to minimize risk of falling over. Engage your lower back to pull on your hips. Do not allow your lower back to round or your shoulders to collapse towards the front. 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!
	Tuck to Straddle to Tuck 2x2		Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions. In the straddle handstand push your legs open to lock them in place and to stabilize the position but keep your feet high enough so you do not pike at the hips. In the tuck position bring your knees low enough so that your are stable but hold them high enough so your lower back does not round. Engage the muscles of your lower back to pull your hips into a slight anterior pelvic tilt.
	Vertical Leg Isolation from Tuck 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. Go extra slow when bringing the leg back down into the tuck to minimize the the risk of the momentum forcing you to collapse! Engage your lower back to pull on your hips. Do not allow your lower back to round or your shoulders to collapse towards the front.
	Jump to Tuck to Straight 2x1		Hold the tuck position before extending the legs up into the straight handstand. To do so engage your lower back to pull the hips into a slight anterior pelvic tilt to align them with your already aligned shoulders and hands. Use your hip flexors to pull your knees towards your chest to minimize the risk of falling over. 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 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!

Conditioning

Demo	Exercise	Reps/Sets	How to/Cues
	Partial Pike Push Up 2x4		Look at your hands and elevate your scapula in the starting position. Allow your scapula to depress naturally as you bend your arms. Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. Keep your forearms vertical at all times and do not allow your elbows to point towards the back. Your upper body should travel down and back up on 1 diagonal line. Do not arch your back and do not push your shoulders towards your feet on top. Do not aim your nose towards the floor but your forehead.
	Pike Push Up Negative - Elevated Feet & Hands 4x		Go as slow as possible and try to stay in control the entire time! If you feel like you are about to lose control: Stop and simply try to freeze in place! From your starting position draw an imaginary line starting at your hips through your shoulders and head. Extend this line until it hits the floor. Use this spot as a target for your head when lowering. Consider placing a pillow on the floor underneath your head for added safety and comfort.
	Alternating Dumbbell Shoulder Press 3x8 each side
	Superset - cycle the following 2 exercises 3 rounds
	Valentines Day Walk Up Special 3x each side		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.
	V-Up to Superman Side Roll 3x each direction		Lock your knees, point your feet and squeeze them together. During the V-Up the goal is to bring the chest to the ankles. Try to get as flat and as tall as possible. Engage your entire body from hands to toes.

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