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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. 

Specific Warm Up

DemoExerciseReps/SetsHow to/Cues
Forehead to W8 repsGo slow and focus pulling shoulder blades together
Straight to W8 repsActively keep lifting arms up on Y-Raises
Back Extensions8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles8 per directionExtend arms to the side and create small circular movements
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.

Wall Drills

DemoExerciseSets & RepsHow to/Cues
Wall Walks1x3Scapular elevated at all times. Look at hands at all times. Walk as close as possible to the wall. Do not allow your stomach to touch the wall. Feet only!
Tuck Slides2x4Knees touch the wall. Knees stay together. Hands shoulder width apart! Look at your hands at all times. Do not round your lower back. Do not close shoulders.
Lateral Leg Isolations from Straight at Wall1x3 each legExternally rotate the leg as soon as it moves. Do not move your shoulders or hips. Keep both perfectly centered and parallel towards the floor and each other.
Tuck Take Off to Straight to Tuck2x2Go slow. Hold a deep tuck before also holding the straight handstand. ENgage your glutes in the straight handstand to make sure you are not piking on top.
L Handstand Leg Isolation Tuck to Straight2x1Arch your lower back sligthly and actively pull your hips into an anterior pelvictilt when lowering into the tuck. Engaging those muscles in the back will help you support the weight of your knees.
Slide Away to Straddle2x2First do your regular slide away and then open into a straddle. Do not drop the legs. Instead carefully carry them down. Do not try to outrun your balance!
Slide Away to Lateral Leg Isolation2x2Go slow. Focus on isolating the legs inside of your hips. In full straddle they are externally rotated. When the legs are together the feet should be in parallel.
Straddle Slide Away to Legs Together2x2First do your slide away. Then close your legs. Work on holding the straight handstand after. Focus on your shoulder position, scapula elevation and make sure to keep your hips in a nutral position.
Slide Away Wall Taps2x2

Freestanding Training

DemoExerciseSets & RepsHow to/Cues
Straight to Straddle to Straight2x2Elbows locked, scapular elevated, do not arch or pike.
Tuck to Straddle to Tuck2x2Go slow and focus on 1 movement at the time. Keep your scapula elevated and shoulders over the center of your hands.
Leg Circles2x1 in each directionKeep elbows locked at all times. Do not round your lower back!
Tuck Single Leg Isolations2x2 each legKeep your hands, shoulders and hips in 1 line at all times. Pull your knees down towards the chest and keep them together. Extend 1 leg at the the time moving from the knee joint only.
Vertical Leg Isolations From Straight2x2 each legFrom a straight handstand pull 1 knee down towards your chest. Stop pulling the knee down just before your lower back rounds! Keep the top leg immobile on top of your hips, shoulders and hands. Do not use the top leg as a counter weight!
Vertical Wall Walks - Legs Together2x1 each sideThe longer this takes the better. Focus on every Position. Opposite hip on top of the supporting shoulder & hand. Floor hand close to the block. First transfer all the way on top then push up vertically only! Leave the floor hand on way up on the floor as long as possible!

Conditioning

DemoExerciseSets & RepsHow to/Cues
Bench Zombie Press1xFocus on technique! First perform a clean bench zombie. Then with your hands, shoulders and hips perfectly aligned take off and unrol into the handstand. Go slow and focus on each step!
Lower To Bench1xHands, shoulders and hips stay in 1 vertical line the whole time. Do not round your lower back or close your shoulders. This is more of a coordination than a strength drill!
Take Off to Press to Handstand3x1Start on the floor with the blocks outside of each foot. Lean in front pushing the index finger into the floor. Lift your hips up and place your feet on the blocks. From here press to handstand. Remember proper technique and to focus on aligning the hips, shoulders and hands before unrolling the legs into the handstand.
Chest to Wall Press2x2Keep your hands, shoulders and hips aligned. Through the widest straddle bring your feet down towards the floor by your wrists. Work towards closing your feet at the bottom. Come back up without arching the back or moving the shoulders.
Press Take Offs from 1 Block2x4
Planche Lean Pull Through to L Sit2x3
Partial Downward Handstand Dog Push Ups2xmax-1
Elevated Downward Handstand Dog Push Up Negatives2xmax-2
Kneeling Shoulder Shrugs with Elastic2x12Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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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