1-1 dominik HSPU - Coach Bachmann

Time to crush it!

Training Program

Here is your full workout as an overview. This overview includes name, reps, short cue and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy!

Warm Up

Demo	Exercise	Reps/Sets	How to/Cues
	Elastics - Front Flies in 5 Angles	2x8-12 each
	Elastics - Back Flies in 5 Angles	2x8-12 each
	Elastics - Outward External Rotations	3x8 each side alternating
	Elastics - Internal Rotations	3x8 each side alternating
	Elastics - Upward External Rotations	3x8 each side alternating
	Cross Pull Elastic Shoulder Rehab	2x8 each side alternating
Wrist Placements Open/Close Hands Italian Wrist Curls Prayer Pose Stretch	Wrist Warm-Up	Few reps each	Choose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.
	Mobility Back Row	2x8 each side

Handstand Warm Up - Wall

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.

Handstand Warm Up - Freestanding

Demo	Exercise	Reps/Sets	How to/Cues
	Straight to Tuck & Straight to Straddle 1x2 each		Time your hips and knees when moving between the straight handstand and the tuck. If you were watching this drill from the side the feet should travel down and back up on 1 vertical line. When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally. Carry your legs into the straddle from the straight. The downward movement of the legs in combination with gravity will create momentum. The faster you go the harder it will be for your shoulders to stay elevated and your elbows to remain locked.
	Single Leg Circles from Straight 1x1 each direction & 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 and in the tuck position 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. Engage your legs! They make up a significant part of your handstand. Lock your knees, point your feet and squeeze the water out of them.
	Diamond Single Leg Circles from Straddle 1x1 each direction & each side
	Extended Diamond Single Leg Circles from Straight 1x1 each direction & each side
	Pike Leg Circle 1x3

Choreo Work

Demo	Exercise	Reps/Sets	How to/Cues
	Straight to Split 1x3 each side		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!
	Heel kick to Twisted Split Helicopter 1x2 each side
	Bad Guys Opening Sequence 2x each side
	Straight to Split Step Up Swimming Circle to Crossed Tuck 2x each side

Side Warm Up

Demo	Exercise	Reps/Sets	How to/Cues
	Standing Side Bend 6x each side		Imagine you are in a toaster. You do not want to burn your elbows, chest, back or glutes. Do not rotate! Isolate the side bend between your last rib and the hip bones. Keep both of your shoulders in line with your hips. Gently drive your bottom shoulder towards the front and the top one towards the back.
	Deep Plie Side Bend 4x each side		Externally rotate your feet on the floor, push your knees back and hips towards the front as you Plie down. Isolate the side bend between your last rib and your hips bones. Stay in the deep plie and do not allow your shoulders to rotate. Keep your shoulders low and far away from your ears.
	Triangle Pose 15sec each side		Place your hand on the floor in front of the foot. Keep both of your shoulders in line with your hips. Gently drive your bottom shoulder towards the front and the top one towards the back. Look towards the front and reach with your top arm far over to the side.

Side Training

Demo	Exercise	Reps/Sets	How to/Cues
	Deep Side Bend - None Alternating 1x3 each side		Keep your shoulders stable and isolate the side bend between your last rib and the hip bones! Do not allow the shoulder that you are side bending on to collapse towards the front. Look at the spot in between your hands. Do not shift your gaze! Push your legs open and externally rotate them inside the hips to lock them. Do not allow one of them to close or slide out! Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the other.
	Deep Side Bend - Diamond 1x3 each side		Keep your shoulders stable and isolate the side bend between your last rib and the hip bones! Do not allow the shoulder that you are side bending on to collapse towards the front. Look at the spot in between your hands. Do not shift your gaze! Imagine you are in a toaster. You do not want to burn your knees or shoulders. Do not rotate! Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the other.
	Assisted OAHS Side Bend - Diamond 3x1 each side
	Deep Side Bend - Pistol Prep with Top Leg Bent 2x each sdie

One Arm Training

Demo	Exercise	Reps/Sets	How to/Cues
	Small Transfer Shrug - Full Straddle 1x2 each side alternating		Aim to keep your free hand flat on the floor. Of course this is not possible but it will help you to isolate the work into the supporting shoulder and to keep the free shoulder low by your ear. Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger. Lock your elbows, push out tall and work on staying in control at all times!
	Small Transfer Shrug - Legs Together 1x2 each side alternating		Aim to keep your free hand flat on the floor. Of course this is not possible but it will help you to isolate the work into the supporting shoulder and to keep the free shoulder low by your ear. Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger. Lock your elbows, push out tall and work on staying in control at all times!
	Small Transfer Shrug - Diamond 1x2 each side alternating		Aim to keep your free hand flat on the floor. Of course this is not possible but it will help you to isolate the work into the supporting shoulder and to keep the free shoulder low by your ear. Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger. Lock your elbows, push out tall and work on staying in control at all times!
	Lateral Walk - Full Straddle 4-6 blocks there and back		Look at the hand that you are standing on and connect the side of your face with the supporting shoulder. Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue. Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.
	Lateral Walk - Diamond 4-6 blocks there and back
	Lateral Walk - Legs Together 4-6 blocks there and back		Look at the hand that you are standing on and connect the side of your face with the supporting shoulder. Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue. Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.
	Vertical Walk Up - Full Straddle 1x each side		Do not place pressure on the blocks whilst moving them. The goal is to avoid wide handstands. Place your floor hand close to the block to make getting on top of it easier. Before pushing up align your block hand, shoulder and opposite hip. For this bend your block elbow and bend towards the side between your hip bones and the last rib.
	Vertical Walk Down - Legs Together 1x each side		Do not place pressure on the blocks whilst moving them. The goal is to avoid wide handstands. Work on keeping your hips on the outside whilst stepping down. The goal is to arrive in a Miami Inside Position with the block elbow bent and the opposite hip on top of the supporting shoulder. Step down carefully. Do not smash into the floor.
	Vertical Walk Up - Diamond 1x each side		Do not place pressure on the blocks whilst moving them. The goal is to avoid wide handstands. Place your floor hand close to the block to make getting on top of it easier. Before pushing up align your block hand, shoulder and opposite hip. For this bend your block elbow and bend towards the side between your hip bones and the last rib.
	Stretched Out Fingertip Hold from Blocks - Full Straddle 1x each side		Reach far to the side with the stretched out hand to force your free shoulder low towards your ear. Look at the hand that you are standing on and connect the side of your face with the supporting shoulder. Push your legs open actively to lock them in the full straddle.
	Stretched Out Fingertip Hold from Blocks - Legs Together 1x each side		Reach far to the side with the stretched out hand to force your free shoulder low towards your ear. Look at the hand that you are standing on and connect the side of your face with the supporting shoulder. Engage your legs and keep them together.
	Stretched Out Fingertip Hold from Blocks - Diamond 1x each side		Reach far to the side with the stretched out hand to force your free shoulder low towards your ear. Look at the hand that you are standing on and connect the side of your face with the supporting shoulder. Push your legs open as much as possible but only pull the feet in towards your hips as much as your flexibility allows. Only your toes should be touching each other.
	Elastic OAHS - Full Straddle 2x each side		Work your way towards the elastic gradually. First get stable with your fingertips on the floor, then reach for the elastic. Look at the hand that you are standing on and connect the side of your face with the supporting shoulder. Push your legs open actively to lock them in the full straddle.
	Elastic OAHS - Legs Together 2x each side		Work your way towards the elastic gradually. First get stable with your fingertips on the floor, then reach for the elastic. Look at the hand that you are standing on and connect the side of your face with the supporting shoulder. Engage your legs and keep them together.
	Elastic OAHS - Diamond 2x each side
	Assisted OAHS - Straddle Diamond Straddle 2x each side
	Assisted OAHS - Straddle Straight Straddle 2x each side
	Stretched Out Fingertip Hold from Blocks on Blocks - Full Straddle 2x each side		Reach far to the side with the stretched out hand to force your free shoulder low towards your ear. Look at the hand that you are standing on and connect the side of your face with the supporting shoulder. Push your legs open actively to lock them in the full straddle.
	Stretched Out Fingertip Hold from Blocks on Blocks - Diamond 2x each side		Reach far to the side with the stretched out hand to force your free shoulder low towards your ear. Look at the hand that you are standing on and connect the side of your face with the supporting shoulder. Push your legs open as much as possible but only pull the feet in towards your hips as much as your flexibility allows. Only your toes should be touching each other.
	Stretched Out Fingertip Hold from Blocks on Blocks - Legs Together 2x each side		Reach far to the side with the stretched out hand to force your free shoulder low towards your ear. Look at the hand that you are standing on and connect the side of your face with the supporting shoulder. Engage your legs and keep them together.
	Foam Roller OAHS - Diamond 2x each side		Go slow and fully focus on each movement a time like it is your last. Start by simply placing your hand on the roll first. Get stable, then move on. Look at the hand that you are standing on and connect the side of your face with the supporting shoulder. Push your legs open as much as possible but only pull the feet in towards your hips as much as your flexibility allows. Only your toes should be touching each other.
	Foam Roller OAHS - Full Straddle 2x each side		Go slow and fully focus on each movement a time like it is your last. Start by simply placing your hand on the roll first. Get stable, then move on. Look at the hand that you are standing on and connect the side of your face with the supporting shoulder. Push your legs open actively to lock them in the full straddle.
	Foam Roller OAHS - Legs Together 2x each side		Go slow and fully focus on each movement a time like it is your last. Start by simply placing your hand on the roll first. Get stable, then move on. Look at the hand that you are standing on and connect the side of your face with the supporting shoulder. Engage your legs and keep them together.
	Jump to Assisted OAHS - Full Straddle 2x each side		Push out tall from your supporting shoulder. Do not allow it to collapse towards the front. Look at the hand that you are standing on and connect the side of your face with the supporting shoulder. 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.

One Arm Conditioning

Demo	Exercise	Reps/Sets	How to/Cues
	Lateral Wall Walk with Stretched Out Fingertips - Legs Together 2 sets of 6 blocks there & back		Align your supporting shoulder and opposite hip through side bending on top of your supporting hand in each step. Look at the hand that you are standing on and connect the side of your face with the supporting shoulder. Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.
	Miami Reps - Side to Wall 2x 3 each side alternating		The push needs to come exclusively from the block arm and should only be vertically. Your body should not change its general position during the climb. The free hand is for balance only. Only slide up on the fingertips when you can not reach the floor with a flat hand anymore. Stay focused and go slow on the downward motion of the climb and keep your opposite hip on top of the supporting shoulder. The only thing in your body changing here is the supporting elbow!
	Vertical Wall Walk with Block on Side 2 sets of down & back up. Each side once per set		Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger. Adding the extra block on the side will require you to reach for the block. This will make it harder to keep the free shoulder low! Take the challenge and grow with it! Before pushing up align your block hand, shoulder and opposite hip. For this bend your block elbow and bend towards the side between your hip bones and the last rib.

HSPU Conditioning

Exercise	Reps/Sets	How to/Cues
Partial Freestanding HSPU	3x1	Start small and stay clean. Do not arch your back!
Crow to Tuck Bent Arm Stand to Headstand - Reps	3x2	Place your knees on the bottom end of your triceps. The bent elbow in combination with the bent knee creates a great platform to apply pressure. Place the center of your head on the floor and not your forehead! Consider placing a pillow under your head or training on a mat for comfort and security. Separate your movements. First stabilize your crow, then lean towards the front and bend your elbows slightly more to take your knees off the arms and to get to your bent arm stand position. Stay there for a moment before lowering into the headstand. Do not skip any step! Move slowly when transferring into the crow. It will be hard to stop momentum created by the transfer as you do not have fingertips in the back of your hands.
HSPU Slide Away	2x1
Freestanding Lower to Bottom Hold	4x total	Go as slow as possible. Hold the bottom position. Do not allow your back to arch or your elbows to flare out!
Dead Chest to Wall HSPU	2xmax - 1	Point your feet and wear something slippery. Let them slide down the wall while the face moves towards the front away from the wall.
Drop set	3x - only rest after entire set
HSPU in L	max
Extra Deep Downward Handstand Dog Push Ups	max
Extra Deep Lean Push Ups with Elevated Feet	max
Sitting Plate Push Ups		Place the plate on your flat hands in front of your chest. This will force you to lift the hands towards the front whilst extending the arms mimicking the pathway of the HSPU. Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. Look at your hands and elevate your scapula when your elbows are locked. Allow your scapula to depress naturally as you bend your arms. Engage your core to keep your back straight.

Ring Conditioning

Demo	Exercise	Reps/Sets	How to/Cues
	Scapular Pull Ups	2x8
	Knee and Hip Raises	2x6-10
	Scissor Leg Raises	2x30sec
	Narrow Back Row	2x8

Post Workout Stretches

Exercise	Reps/Sets	How to/Cues
Back of Shoulder Stretch	30sec each side	Keep your elbow locked and place the palm of your hand flat against the wall. Play with different angles until you find the one that works for you!
Active Sphinx	30sec hold	Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!
Prep for Half Split	30sec each side	Hips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.
Half Split Side Bends	30sec each side	Hips and shoulders stay parallel. Posterior pelvic tilt. Reach up tall towards the ceiling and keep this length while bending towards the side!
Reverse Wrist Stretch	30sec each side	Gently stretch the wrist back into the opposite direction that you just worked on.

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!