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

DemoExerciseReps/SetsHow to/Cues
Elastics - Front Flies in 5 Angles2x8-12 each
Elastics - Back Flies in 5 Angles2x8-12 each
Elastics - Outward External Rotations3x8 each side alternating
Elastics - Internal Rotations3x8 each side alternating
Elastics - Upward External Rotations3x8 each side alternating
Cross Pull Elastic Shoulder Rehab2x8 each side alternating
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.
Mobility Back Row2x8 each side

Handstand Warm Up - Wall

DemoExerciseReps/SetsHow to/Cues
Wall WalksScapular 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 SlidesKnees 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.
45 Handstand Single Leg Tuck SlidesKeep the top leg perfectly immobile on top of the hands, shoulders and hips. Keep your lower back straight and your hips in a neutral position.
Tuck Take Off to Straddle to TuckNothing but the legs move. The slight anterior pelvic tilt in the tuck and in the straddle is completely normal. Engage your hip flexors to prevent your legs from closing.
Slide Away to Straddle & Straddle Slide Away to Legs Together
Slide Away to Lateral Leg IsolationGo 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 Leg Isolation Tuck to StraightArch 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.

Handstand Warm Up - Freestanding

DemoExerciseReps/SetsHow to/Cues
Leg Circles Keep elbows locked at all times. Do not round your lower back!
2on2 Lateral Leg Isolation from Straddle
2on2 Lateral Leg Isolation from Straight
2on2 Leg CirclesUse two blocks side by side touching each other. If you do not have blocks place your hands on the floor next to each other. Isolate your hips and shoulders. Do not move them at all and only move the legs inside of the hip joint. Pull your knees down towards your chest when you get to the tuck position.
Pike Single Leg Circles
Single Leg Circles from StraightKeep 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.
Lateral Leg Isolations from StraightFocus on moving 1 leg at the time exclusively! Externally rotate the leg as soon as you move it!
Straight Single Leg IsolationsKeep your top leg immobile. Do not use it as a counter weight. Keep your hips and shoulders squared and parallel. Push out tall and keep your weight in the fingertips!
Tuck Single Leg IsolationsKeep 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.
Tuck to Straight & Tuck to StraddleKeep your elbows locked at all times and your scapular elevated. Only the legs should be moving during this drill. Nothing else!
Straight to Split
Diamond ot Split
Split Changes Plus
Half Helicopter
Handstand Twisted Split Isolations
Twisted Split Helicopter
Split Step Ups
Swimming Leg Switches3x each side alternating
Swimming Circle to Crossed Tuck2x each side

Side Warm Up

DemoExerciseReps/SetsHow to/Cues
Standing Side Bends2x4-6 each side
One Legged Kneeling Side Bends2x4 each side
Elevated Kneeling Side Bends1x4 each side
Deep Side Bends - Wall2x3 each side
Straddle Slide Away Side Bends2x2 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.

One Arm Training

DemoExerciseReps/SetsHow to/Cues
Miami Transfers - Legs Together
Miami Reps - Wall4 sets of 3 climbs per side
Vertical Wall Walks - Legs Together3 sets of 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!
Miami to Stretched Out Fingertips Hold - Diamond
Miami to Stretched Out Fingertips Hold - Legs Together
Miami to Stretched Out Fingertips Hold - Full Straddle
Lateral Walks - Legs Together4 blocks there and backDo not count the reps, make the reps count! 1 good step is better than finishing the whole set but rushing. Find the 1 arm position in every step! Leave your free shoulder down and keep the hips locked on the outside when you move the hand to the next block!
Lateral Walks - Full Straddle4 blocks there and backDo not count the reps, make the reps count! 1 good step is better than finishing the whole set but rushing. Find the 1 arm position in every step! Leave your free shoulder down and keep the hips locked on the outside when you move the hand to the next block!
Vertical Walk Down - Legs Together
Vertical Walk Down - Full StraddleHold the miami inside position. Hold the miami outside position. Do not rush. Do not just throw the block to the side!
Vertical Walk Up - Legs Together
Vertical Walk Up - Full Straddle
Extreme Miami Floor Combi - Legs Together
Extreme Miami Floor Combi - Full Straddle
Miami Transfers - Full StraddleGo 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 to Stretched Out Fingertips Hold - Legs Together to Straddle
Miami Climbs Side to the Wall2 sets of 3 reps per sideKeep your feet connected with the wall at all times and look at your block hand.
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!

HSPU Conditioning

DemoExerciseReps/SetsHow to/Cues
Partial Freestanding HSPU3x1Start small and stay clean. Do not arch your back!
Crow to Tuck Bent Arm Stand to Headstand - Reps3x2Place 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 Away2x1
Freestanding Lower to Bottom Hold4x totalGo 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 HSPU2xmax - 1Point your feet and wear something slippery. Let them slide down the wall while the face moves towards the front away from the wall.
Drop set3x - only rest after entire set
HSPU in Lmax
Extra Deep Downward Handstand Dog Push Upsmax
Extra Deep Lean Push Ups with Elevated Feetmax
Sitting Plate Push UpsPlace 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

DemoExerciseReps/SetsHow to/Cues
Scapular Pull Ups2x8
Knee and Hip Raises2x6-10
Scissor Leg Raises2x30sec
Narrow Back Row2x8

Post Workout Stretches

DemoExerciseReps/SetsHow to/Cues
Back of Shoulder Stretch30sec each sideKeep 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 Sphinx30sec holdPush arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!
Prep for Half Split30sec each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.
Half Split Side Bends30sec each sideHips and shoulders stay parallel. Posterior pelvic tilt. Reach up tall towards the ceiling and keep this length while bending towards the side!
Reverse Wrist Stretch30sec each sideGently 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! 

WordPress Video 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.

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