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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. 

Dashboard |  Handstand Workout

Specific Warm Up

DemoExerciseReps/SetsHow to/Cues
W-Raises8 repsGo slow and focus pulling shoulder blades together
W to Y-Raises8 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
Elbow Raises8 repsLift elbows as high as you can
Tuck on Back2x4Push out tall, keep your lower back on the floor at all times! Look at your hands. Keep your knees together and the feet on the same distance to the floor throughout the whole movement!
Straight to Straddle - On Back2x3Cover your ears with your shoulders, look at your hands pushing against the wall. Keep your lower back pushed against the floor. As soon as your legs open externally rotate them! Keep your feet at the same distance to the floor the whole time. Stop opening your legs when the feet begin to move upwards away from the floor!
Shoulder Warm Up with Elastic8x eachYou have 2 separate movements here. Isolate your shoulders in the first one. Add opening of your chest for the second one.
Keep your mid and lower back stable and engaged at all times. Do not arch beyond your chest.
Your wrists stay in the same position towards each other. Do not allow your hands to rotate to eliminate the possibility of your shoulders rotating.
Exhale as you open your shoulders.
Shoulder Stretch on Floor2x30secLook at hands. Bring chest to floor. Isolate the stretch into the shoulders and keep hips over knees!
Shoulder Lifts on Floor2x4Look at your hands. Do not arch your back. First reach away from your to elevate your scapula. Only after lift the hands off the floor.
Back to the Wall Shoulder Shrugs2x6Keep your ribs in and do not arch your back. Keep your elbows locked. Bonus points if you can look up towards your hands.
Chest to Wall Shoulder Lifts2x4Push your entire body including chest, core and hips against the wall. Look at your hands. First reach up towards the ceiling to elevate the scapula and then back. If you can not reach back due to a lack of mobility push your armpits towards the wall instead.
Active Shoulder Opener at Wall with Foam Roller8xLook at your hands. Push the chest towards the wall and roll the roll against the wall in each rep.

Light Handstand Training

DemoExerciseReps/SetsHow to/Cues
Box Tuck Walk1x3Engage 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.
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 Isolation2x1 each sideBring your foot on top to align it with your hips, shoulders and center of your hands.
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 Shrugs on Box2x1 each sideBring the leg on up slowly to align it with your hips and shoulders on top of the center of your hands.
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!
Single Leg Tuck Slide1x1 each sideAlign your hips and shoulders on top of the center of your hands. Create a 45 degree angle at the hips for the feet to touch the wall.
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.
Half Slide Away2x2Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall. When you are about to wall over push back up.
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.
Do not place your hands too far away from the wall. The main focus of this drill is not conditioning but technical refinement.
Keep your elbows locked and elevate your scapula fully at all times.
Wall Walks2x2Engage 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.


DemoExerciseReps/SetsHow to/Cues
Kneeling Shoulder Shrugs with Elastic Chest to Wall2x8Connect your quads, hips, chest and wrists with the wall.
Lock your elbows and look at your hands.
Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side.
Go slow on the way down and keep your elbows locked. Both directions matter!
Forearm Zombie2x4Start with a straight body and lean your shoulders towards the front only. Then engage your back and pull on your hips to bring them up. In the same time bring your shoulders back sligthly.
Point your feet on the floor. Wear slippery socks or add a slider between your feet and the floor. Straighten your knees and only allow them to bend a tiny bit at the very end if you really must due to a lack of hamstring mobility.
Push tall from your shoulders and do not allow your head to touch the floor or your hands.
Pull your feet as close as possible towards your elbows and your hips as high as possible in each rep.
Valentines Day Special40secStart on your forearms with your shoulders on top of your elbows.
Engage your core and create 1 straight line from your feet all the way through your neck.
Point and flex your feet to push your shoulders out towards the front and the opposite direction. Keep your body line intact!
Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.
Superman8xLift both your arms and legs equally and as high as possible.
Squeeze for a moment on top of the lift.
Lock your knees and elbows fully.
Lift your head with your upper body and gaze at your hands.
V-Up Combi10xLock your knees fully and keep them straight the entire time. Your quads should be on fire.
Aim with your face towards your foot. Keep your back as straight as possible, shoulders down and arms engaged.
Keep the immobile leg on the floor for control and balance. As you bring both legs up open them sligthly to reach in between.
1 repetition equals 1 V-Up with each leg and 2 with both!
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