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Handstand Workout 2
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 | Workout
Specific Warm Up
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Around the World on Stomach 6x | Externally rotate your hands as you move your arms towards the front. As your hands reach the front the thumbs point towards the ceiling. Reverse this as you bring the hands back down.Keep your feet about shoulder width apart on the floor the entire time.Move slowly! The longer this takes the more control and strength you will develop! | |
 | Swimming 20x each | Pull your hands and feet far away from your center to get as long as possible.Keep your core engaged to stabilize your position and isolate the movement into your arms and legs only.Go as fast as possible. | |
 | Elbow Lift 8x | Lift your elbows up as you were trying to make them touch behind your head. Bring them back down slowly. Do not slam them into the floor.Keep your legs engaged but on the floor. Point your feet and make your ankles touch.Move slowly! The longer this takes the more control and strength you will develop! | |
 | Shoulder Warm Up with Elastic 4x each | 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 Opener on Knees 2x40sec | Lock your elbows and slightly depress your shoulders.Place your knees far enough so they are behind the hips and not right underneath them.Once your rib cage is approaching the floor start pushing your hips towards the hands for an additional stretch. | |
 | Kneeling Shoulder Shrug with Elastic - Chest to Wall 8x | 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! | |
 | Straight Single Leg Isolation on Back 2x each side alternating | Keep your immobile leg engaged and hover the foot off the floor. Do not allow your hips to move at all during this drill.Lift your hands off the floor and push them into the wall hard by elevating your scapula. Try to cover your ears with your shoulders!Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand. | |
 | Half Superman Plank Push Up 4x | Look at your hands and keep them around shoulder width apart.Push your lower back up and engage your core to create an even and slightly rounded line.Flex your feet on the floor and keep them next to each other. | |
 | Wrist Warm Up as needed | Rotate, twist and move them to stretch them in each direction.Spend more time in positions where you feel less mobile or even stiff.Keep your elbows locked and hands shoulder wide apart. |
Handstand Training
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Box Tuck Walk 1x2 | 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 Isolation 2x2 each side alternating | 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. | |
 | 45 Handstand Single Leg Isolation 2x2 each side | Move slowly and stop the leg right on top of your hips to create a perfectly straight line.Keep your hips immobile. Do not let your hips slide back towards the wall between reps.Keep your elbows locked and elevate your scapula fully at all times. | |
 | 45 Handstand Hover 3x1 each side | Move slowly and calculated. Do not push, swing or jump off the wall.Keep your hips immobile. Do not let your hips slide back towards the wall between reps.Keep your elbows locked and elevate your scapula fully at all times. | |
 | L Handstand Single Leg Isolation 2x2 each side alternating | 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 starting position.Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall 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. | |
 | L Walk Up 6x total | Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back.Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension. |