1-1 Candice – Workout – Coach Bachmann

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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

Exercise	Reps/Sets	How to/Cues
Butterfly Shoulder Warmup	3x up and down	Start with your arms fully extended in front of your chest with your palms facing each other. Apply constant outwards pressure on the elastic as you raise your arms overhead and back. Keep your shoulders down and look towards the front. Engage your core to stabilize your position.
Overhead Warm Up Push	1x8	Start with your elbows 90 degrees bent by your side and your wrists connected with the elastic. Rotate your hands so your palms are facing each other. Separate your movements. First rotate your arms inside of your shoulders to bring the elbows in front of your chest. Then push your hands overhead. Keep your shoulders down and look towards the front. Apply outwards pressure on the elastic the entire time but do not externally rotate your arms.
External Rotation with Loop	1x8	Start with your elbows 90 degrees bent by your side and your wrists connected with the elastic. Rotate your hands so your palms are facing each other. Externally rotate your arms against the pressure of the elastic whilst keeping your elbows connected to your side. Keep your shoulders down and look towards the front. Engage your core to stabilize your position.
Looped Wall Step	1x6 step each way	Place your hands shoulder width apart on the wall in front of you. Keep your shoulders down and look towards the front. Slide your hand out on the wall against the pressure of the elastic. Keep your elbows locked. Engage your core to stabilize your position.
Forearm Plank Shoulder Burner with Elastic and Foam Roller	1x12	Place your forearms on a foam roller with your shoulders on top of your elbows. Connect your hands with and elastic, rotate them so they face each other and pull apart. Rock your elbows back and forth carefully whilst keeping your body stable. Engage your core and create 1 straight line from your feet all the way through your neck. Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.
Up Down Wrist Waving	1x10	Hold your hands out in front of you with your elbows 90 degrees bent by your side. Move your wrists from full flexion into full extension and back. Stay in each extreme for a moment for an active stretch. Keep your shoulders depressed and squared with your hips.
Prayer Pose Rotation	1x6 each direction	Connect the palms of your hands in front of your face and spread your fingers open wide. Keeping your hands in a vertical position push them down in front of your body towards your belly button. Keeping your hands low rotate them for the fingertips to point towards you and then away from you. Keep pressure on your wrists the entire time and rotate your hands sligthly further in each repetition. Keep your shoulders depressed and squared with your hips.
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
	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 1x3		Do not jump off the wall or lean or shoulder excessively towards the front to get off the wall. Take both feet off the wall at the same time! 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.
	Tuck Take Off to Straight to Tuck 1x2		Time your hips and knees. If you were watching this drill from the side the feet should travel down and back up on 1 vertical line. Focus on your shoulders. Keeping them elevate is key here. Do not allow them to close or to slide towards the front. Pull your knees as low as possible in the tuck but stop before your lower back rounds. Engage the muscles in your lower back to pull your hips into a slight anterior pelvic tilt to support the weight of your legs.
	45 Handstand Single Leg Tuck Slide 1x3 each side none alternating		Isolate the movement into the working leg only. Place the knee on the wall and pull it as low as possible without un-squaring the hips or flipping them into a posterior pelvic tilt. Focus on the immobile leg. Keeping it perfectly stable is much harder than moving the other knee down to the tuck and back up. 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.
	45 Handstand Lateral Leg Isolation 1x3 each side none alternating		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. Focus on the immobile leg. Keeping it perfectly still is much harder than moving the other one to straddle and back. Due to the nature of this exercise you will be slightly piked in your single leg straddle position. This is ok as you gain lots of shoulder strength and coordination but moving the wall leg not just against gravity but also against the friction of the wall. Find a flat and even wall and wear slippery socks!
	Single Leg Tuck Take Off to Straddle & Back 1x1 each side		Keep your hips and shoulders perfectly squared and parallel to the floor. 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. Remind yourself how to do a Single Leg Tuck Take Off first. Stay clean from start to finish.
	Single Leg Tuck Take Off to Straight to Tuck 1x1 each side		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. 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. Do not slide the moving foot along the immobile leg. instead create a small gap and keep your shin in a right angle to the floor.

Freestanding Handstands

Demo	Exercise	Reps/Sets	How to/Cues
	Wall Tuck Jump 4x		The closer you are to the wall the better but make sure you leave yourself enough room to clear the wall with your feet and knees. Keep your shoulders on top of the hands at all times. Look at the spot between your hands at all times!
	Wall Tuck Jump to Handstand 4x		Keep your shoulders on top of the hands at all times. Jump past the tuck and extend the legs into a straight handstand before touching the wall. Start with your shoulders on top of the hands and already significant amounts of weight in your hands before you even begin to jump. Do not move your shoulders throughout the entire attempt.
	Partial Tuck Jump 4x		Keep your knees together and close to your chest. Jump from flexed feet to be able to push off the floor properly. Look at the spot between your hands at all times!
	Jump to Tuck - Hold 4x		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!

Conditioning

Demo	Exercise	Reps/Sets	How to/Cues
	Bench Forearmstand Hip Engagements 2x6
	L Handstand Pull to Floor 2x2		Start in a perfectly straight line from hands to toes. Flip your hips into an anterior pelvic tilt and make them guide the movement. Align your shoulders and hips on top of your hands as your feet slide down the wall. As your legs approach horizontal continue to pull on your hips with your back until your feet leave the wall and lower towards your hands. Push your shoulders open and pull with your back to slow the movement as much as possible. Close your shoulders as late as possible. Keep your elbows locked at all times.
	Advanced Back to Wall Press Negative 3x		The distance of your hands to the wall has to be quite big in order to stay connected with the wall. Externally rotate your hands to ease the pressure on your wrists. Separate your movements. First move into your deepest straddle keeping your feet on the wall, only when you can not open your legs any further transition into the pancake, allow your hips to pike and the feet to leave the wall. Pull your feet towards your wrist. When you can not go any further allow your lower back to round and the hips to come off the wall for the feet to travel towards the floor. 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!
	Slow Lower Through Tuck Planche - Back to Wall 3x		Pull your knees into your chest rounding your back. Work on taking 1 vertebrae off the wall at the time. Focus on isolation and go as slow as possible. Externally rotate your hands to ease the pressure on the wrists. Lock your elbows! This is a straight arm drill. If you are not training on parallettes consider externally rotating your hands to ease pressure on your wrists.
	Walking Dead 2x12		Lean your shoulders towards the front to transfer weight from your feet into your hands. Raise on your tippy toes and resist with your shoulders to prevent them from collapsing. Push your index fingers into the floor. 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. In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
	L Handstand Single Leg Elbow Tap 2x4 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. Actively drive your top leg in the direction of the heel to keep is on top of the back of your head. In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
	L Forearmstand Shoulder Shrug with Feet on Box 2x8		Look at the floor between your forearms. Move especially slow and careful on the way down when you depress your scapula to protect your shoulders from impact and to build strength and awareness in this vulnerable position. 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!
	Superman Zombie with Roll 2x5		Elevate your scapula and look at your hands as you lift your upper body. Protract your shoulders and flip your hips into a posterior pelvic tilt during the forearm plank. Use your lower back to pull your hips into an anterior pelvic tilt at the top of the zombie.

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