fbpx
Let's see what you got!

Handstand Training

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. 

Shoulder 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

DemoExerciseReps/SetsHow to/Cues
Wall Walks2x3Scapular 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.
Slide Away2x3Start with your body in a perfectly straight line. Feet are the only thing touching the wall. Look at your hands and push out tall. Elbows locked. Move your shoulders to the front and slide the feet down the wall. When you are about to fall over take off from the wall and align yourself in a straight, freestanding handstand. Come abck to the wall as one straight unit. Do not close your shoulders on the way back. Do not pull your hips during the slide away. Do not arch your back. The only position change should be in the shoulders!
Straddle Slide Away2x3Do not pike. Do not arch your back. Go slow and focus on perfect technique!
Slide Away to Single Leg Isolation to Straddle2x1 each sideGo 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.
L Handstand Single Leg Isolations1x2 each leg alternatingElbows locked. Hands, shoulders & hips in 1 line. Bring the foot right above. Do not externally rotate the leg. Move slow!
L Handstand Leg Isolations1x2 each legFocus on isolation! Move 1 leg at the time only. Do not jump away from the wall. Do not bring the foot further away from the wall than the hands as a counterweight! Keep your shoulders over your hands at all times and do not arch your back!
L Handstand Wall Taps2x1 each sideStart with a regular L Handstand leg isolation to a straight handstand. Now isolate the moving leg fully and bring it back towards the wall. Gently carasse the wall only. Do not put any weight against the wall and come back to the straight handstand. Do not move your shoulders or use the top leg as a counter weight. To adjust difficulty move your hands closer to the wall.

Freestanding Basics

DemoExerciseReps/SetsHow to/Cues
Tuck to Straight1x2Focus on your tuck jump first. As soon as you have aligned your hips with your already aligned hands and shoulders extend your legs up in a perfectly straight line. Look at your hands and keep your elbows locked at all times. Elevate your scapula so your shoulders cover your ears!
Tuck to Straddle1x2Focus on your shoulders. Push out tall at all times and keep your elbows locked! Your knees should guide the movement from the tuck to the straddle. Skip the diamond pose!
Leg Circles - Straight Straddle Tuck1x2Keep elbows locked at all times. Do not round your lower back!
Leg Circles - Straight Tuck Straddle1x2Keep elbows locked at all times. Do not round your lower back!
Lateral Leg Isolations from Straight1x2 each legFocus on moving 1 leg at the time exclusively! Externally rotate the leg as soon as you move it!
2on2 Tuck Slides2x2If you do not have blocks place your hands on the floor as close to each other as possible!
Miami Leg Circles2x each sidePlace the floor hand close to the block. Hips and shoulders are parallel to the floor with both scapular fully elevated. Bend the block elbow.
Single Leg Circles from Straight2x1 each sideKeep your shoulders elevated and elbows locked the entire time. Do not move your hips and make sure the immobile leg is actually immobile on top. Focus on external rotation of the working leg in the full straddle.
2on2 Half Slide Away2x3If you do not have blocks place your hands on the floor as close to each other as possible!

Side Bends

DemoExerciseReps/SetsHow to/Cues
Standing Side Bends with Arms Over Head2x6 each side
Elevated Kneeling Side Bends2x8 each side
Elevated Standing Side Bends1x6 each side
Deep Side Bends - Wall1x3 each side
Straddle Slide Away Side Bends1x2 each sideLock your legs in a full straddle and keep them there at all times. Start by doing a straddle slide away before doing 1 side bend at the time. Make sure to keep your hips and shoulders parallel to the wall. The close proximity to the wall provides instant feedback for all small mistakes.
Deep Side Bends - Freestanding2x2 each sideKeep your elbows locked and your scapula elevated at all times. Don't rotate. Imagine you are in a toaster. You do not want to burn your feet or shoulders. Keep your shoulders centered in the middle. Don't use them as a counterweight.

OAHS Training

DemoExerciseReps/SetsHow to/Cues
Miami Inside Hold - Full Straddle 2x8 sec each sideBlock elbow bent. Opposite hip on top of supporting hand. Do not rotate. Floor hand close to block!
Miami Transfers2x2 each sideGo slow. Hit all 3 positions. Hold each position for a moment. Keep the block elbow bent and the floor hand close to the block.
Miami Outside Hold Legs Together2x each sideThe supporting elbow is locked and scpapular elevated. Place the floor hand close to the block and bring the supporting shoulder right above the hand. Side bend sligthly between your last ribs and hip bones in order to bring your opposite glute on top of the supporting shoulder. Keep the block elbow bent and block shoulder down.
Miami Floor Combi Part 2 Full Straddle2x each sideOne step at the time. Start with a strong and stable Miami Handstand Position. From here look at the floor and and side bend until your hand, shoudler and opposite hip are in 1 straight line. Pause here for a moment, elevate your supporting scapula extra high and move the block hand to the floor. Freeze here again for a moment before bringing the hips back to parallel.
Miami Floor Combi Part 1 - Full Straddle2x each side

Handstand Conditioning

DemoExerciseReps/SetsHow to/Cues
Vertical Wall Walks - Legs Together2x down up down upThe 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!
Assisted 1 Arm Shrugs in L2x8 each sideLook at the hand you are standing on. Transfer your weight onto that hand and keep a slight side bend for the entire duration of the exercise. Work with your supporting shoulder only. The fingertips are for balance assistance only. Make sure the free arm is locked and the hand as far away from you as possible.

Planche Conditioning

DemoExerciseReps/SetsHow to/Cues
L Sit to Tuck Planche2x max -1
Tuck Planche Changes2x2
Wall Tuck Planche Reps2x 4
Bench Zombie to Compression Hold4x total

HSPU Conditioning

DemoExerciseReps/SetsHow to/Cues
HSPU in L - Elevated Hands3x max - 2Elevate your hands for a greater range of motion. Do not arch your back and do not let your elbows flare out! Look at your hands.
Sitting Plate Push Ups3x8-12
Standing 90 Degrees Push Ups2x6-8

Middle Splits

DemoExerciseReps/SetsHow to/Cues
Deep Plie Chest to Wall10xCome as close to the wall as possible and externally rotate your legs. Push your hips towards the wall and your knees away.
Deep Plie Back to Wall10xCome as close to the wall as possible and lean against the wall. Externally rotate your legs fully and push your knees towards the wall.
Alternating Plie10xKnee guides the movement. 90degrees angle at knees and hips. Use chair or wall for balance if necessary!
Standing 1 Legged Pike Stretch40 secKnees locked. keeo your hips and shoulders squared and parallel to the floor.
Walking Pike40 secBack is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.
Laying 1 Legged Hamstring Stretch - with Elastic20x each sidePull your knee as close as possible to the chest and keep it there the whole time. Make sure to fully lock your knee every time!
Runners Stretch40 secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Runners Stretch Pulses10x each side
Side Runners Stretch40 secHips & shoulders parallel to the floor. Front foot stays in line with hips. Hands slide out towards the side to create a 45 degrees angle between the upper body and the front leg. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Dead Bug Circles10xPull your knees as close as possible towards the floor. Use your glute muscles to actively help the movement. Lower back stays on the floor at all times
Half Middle Split10xBoth knees, standing foot and pubic bone in line. Move side ways only.
Hip Opener10xBoth feet pointed. While pushing hips back simoutaniously push chest towards the floor
Middle Split with Both Knees Bent2x1minBoth knees and hips on 1 line. Upper body straight and parallel to the floor. Use pillow or box under chest to get compfortable.
Middle Split on Floor1 minFully lock your knees to protect them from bending. Make sure your feet and hips are in 1 straight line and keep your upper body parallel to the floor.
Middle Split on Back against Wall with Elastic1 minKeep your knees fully locked to protect them from injuries.
Middle Split Slide to Kick10xHips and shoulders stay parallel to the floor at all times. Slide all the way out as far as you can before coming all the way back up to do the kick. The straight leg is facing in front! Do not arch or round your back!
Pancake Rondes10xArch your lower back. Externally rotate your legs!
Middle Split with 1 Knee Bent45sec each sideStraight knee fully locked to protect from injuries. Both knees and hips on 1 line. Upper body straight and parallel to floor.

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! 

WordPress Lightbox

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.

Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.

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