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Handstand Workout 1
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 |
|---|---|---|---|
 | Forehead to W 8x | Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back.Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.Keep your legs engaged but on the floor. Point your feet and make your ankles touch. | |
 | Straight to W 8x | On the way back stop with your elbows in line with your shoulders and a 90 degree angle in your elbows. Lift your forearms towards the ceiling and squeeze on top for a moment.Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.Keep your legs engaged but on the floor. Point your feet and make your ankles touch. | |
 | Back Extension 8x | Then externally rotate your arms, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor.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! | |
 | Foam Roller Lat Stretch 8x | Rotate your hands to face each other and keep your shoulders low the entire time. Look at your hands.Engage your core to keep your back straight and to focus the stretch into your shoulders.Fully extend your elbows on top and push your armpits towards the floor. | |
 | Shoulder Opener at Wall 2x40sec | Lock your elbows and slightly depress your shoulders.Place your feet about hip width apart on the floor underneath your hips.Slide your hands downwards on the wall allowing your back to arch before than pushing your hips towards the wall to add an additional stretch to your back. | |
 | Shoulder Shrug on Stomach against Elastic 8x | Reach as tall as you can and cover your ears with your shoulders.Lock your elbows and look at your hands.Do not lift your chest off the floor. Isolate the movement into your shoulders. | |
 | Shoulder Lift on Floor 4x | Hover your chin close to the floor.Lock your elbows and look at your hands.Do not lift your chest off the floor. Isolate the movement into your shoulders. | |
 | Straight to Tuck on Back 4x | The distance between your feet and the floor should stay the same the entire time.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. | |
 | 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 |
|---|---|---|---|
 | Wall Walk 2x2 | 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.Look at the spot in between your hands. Do not look at the wall placing your chin on your chest. | |
 | Single Leg Tuck Slide 2x2 each side alternating | 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. | |
 | Tuck Slide 2x3 | 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. | |
 | Half Slide Away 2x3 | 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. | |
 | Slide Away 2x2 | 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.Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall.Come back to the wall with your entire body from wrists to toes in 1 straight line. | |
 | Wall Tuck Jump 6x total | The closer you are to the wall the better but make sure you leave yourself enough room to clear the wall with your feet and knees.Keep your shoulders on top of the hands at all times.Look at the spot between your hands at all times! |