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! Also if you’d rather go through your program offline, download the pdf version, you can find it here. Looking for your Dashboard? Find it here.
Warm-Up your body before doing handstands, by doing the Warm-up on Stomach OR your individual warm-up routine that you have and that already works for you.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| W-Raises | 8 reps | Go slow and focus pulling shoulder blades together | |
| W to Y-Raises | 8 reps | Actively keep lifting arms up on Y-Raises | |
| Back Extensions | 8 reps | Initiate lift by externally rotating your arms until thumb is facing the ceiling | |
| Arm Circles | 8 per direction | Extend arms to the side and create small circular movements | |
| Elbow Raises | 8 reps | Lift elbows as high as you can | |
| Knees to Chest | 2 reps x 2 | Keep back pressed against floor at all times | |
| 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. | |
| Kneeling Shoulder Shrugs with Elastic | 2sets, 6-12 reps | Look at your hands! Cover your ears with your shoulders every time! Extra slow on the way down. |
Do: Wall | Use: no Blocks
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 1x 3 + hold last for 10sec | Feet stay against the wall. Walk as close to the wall as possible | |
| Wall Tuck Slides | 1x3reps | Keep pushing and keep your back straight! | |
| L-Handstand with Leg Isolations | 1x á 1x each leg up + hold each position | Don't overshoot the leg that goes up! | |
| Slide Aways | 1x 3 | Motion is only coming from shoulders, rest of body doesn't move! |
Do: Freestanding | Use: no Blocks
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Tuck to Straight to Tuck | 1set, 3reps | Maintain Shoulder Elevation | |
| Tuck to Straddle to Tuck | 1set, 3reps | ||
| Leg Circles | 2 Directions | 2sets each, 2reps each direction | Direction 1: Tuck Straight Straddle | Direction 2: Tuck Straddle Straight | |
| Tuck Leg Isolations | 2sets, 2reps each leg | Straighten one leg at a time, keep your knees together, the focus is on isolation and keeping your shoulders elevated. | |
| Straight Leg Isolations | 2sets, 2reps each leg |
Do: at Wall & Freestanding | Use: Blocks
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 2on2 Handstand - Freestanding | 2sets, 10sec | ||
| Lateral Walks - 4 Blocks - There and back | 2x each side | ||
| Vertical Walk Down | 1x each side | Hold the miami inside position. Hold the miami outside position. Do not rush. Do not just throw the block to the side! | |
| Step Up | 1x each side | Start wit 1 block between your hands & 1 block next to you. Walk up on top of the blocks starting with the hand that is in between the blocks. Do not move the blocks during this exercise. First push all the way up. Then reach for the other block. Keep the free hand flat on the floor as long as possible. Do not raise on the fingertips to help but because you are not able to reach the floor anymore! | |
| Vertical Walk Up | 1x each side | ||
| Walk Up & Walk Down | 2x each side | ||
| Miami Outside Hold on 2 Blocks - Straddle Straight Straddle | 2x2 each side | Block elbow is bent. Supporting hand, shoulder and opposite hip in line. Isolate movement in legs only. Externally rotate the legs in the full straddle. Engage your glutes to fully open the hips in the straight handstand. | |
| Vertical Walks against Wall with 1. Legs Together | 2. Baby Straddle | Each position: 1set, 1rep each side | Focus on shifting opposite hip over shoulder |
Do: at Wall & Freestanding | Use: Blocks
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Deep Side Bends at Wall | 1sets, 3reps each | Shoulders stay immobile | |
| Deep Side Bends | 2x4 | ||
| Deep Side Bends - Top Leg Bent | 2x2 each side | ||
| Extreme Miami Floor Combi | 2x each side Legs Straddle & Legs Together | ||
| Passing the Block from Parallel through Parallel | 2x each side | ||
| Miami to Stretched out Fingertip hold Full Straddle | 2x each side | ||
| Elastic One Arm | 3x max hold each side! | Find a place to set this up. It'll be worth it! | |
| Shoulder Shrug in L-Handstand | 2sets, 10reps |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Press to handstand, lower to stalder | 5sets, 1rep | ||
| Chest to Wall Press | 2x3 | Keep your hands, shoulders and hips aligned. Through the widest straddle bring your feet down towards the floor by your wrists. Work towards closing your feet at the bottom. Come back up without arching the back or moving the shoulders. | |
| L Sit to Half Stalder Press with Bent Knees | 3x2 | ||
| Bench Zombie to Compression Hold | 5x | Focus on the bench zombie first. In the moment of the take off your hands, shoulders and hips should be in 1 line. Keep that line as long as possible! | |
| Take offs from 2 Blocks at Wall | 2x3 | ||
| Walking Dead | 2x20 | Use ankle weights or elevate your hands. | |
| Stalder Lift Offs from Floor | 2x3 | Keep your feet higher than your hips at all times and lift your legs above the elbows. Do not squeeze your legs against your arms! Ideally your feet will leave the floor before your glutes. Keep your elbows locked, look in front and push your shoulders down. | |
| Stalder Push Ups On Box With Bent Knees | 2x8 | ||
| Stalder leg lifts | 2sets, 10reps | ||
| V-Up Combi with Rope | 1set, 10reps | Both knees are locked. Back is straight. Shoudlers are down. Keep to not working leg on th floor for balance and control. Do not externally rotate the legs! |
You don’t have to do this all the time. I would recommend doing these drills maybe once or twice a week before training your one arms. You can also pick and chose and do 1 or 2 of these before every training
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Deep Side Bends - Freestanding | 1x2 each side | ||
| Miami Side Bends - 2 Blocks | 1x2 each side | ||
| Elastic One Arm - Side Bends | 2x2 each side | ||
| Wall Assisted Diamond Flag Reps | 2x3 each side | ||
| Wall Assisted OAHS - Full Straddle | 2x3 each side |
You’ve reached the end of this workout. Great job for showing up and getting closer to reaching your goals. Now go rest, relax and enjoy your time off.
Start lying on your stomach face down. Legs are locked and nothing moves except for arms.
Arms in 90° angle, with elbows aligned around the height of your eyes.
Focus on pulling your shoulder blades together as you lift your arms and chest up off the ground. Then bring your hands back to your forehead, and back again.
Start by lying on your stomach. Go from a W-Raise into a Y-Raise, meaning extend your arms up in front of you. Once they are extended in front of you lift them up towards the ceiling a little. That is one rep.
Start by lying on your stomach with your arms extended on each side. Have the back of your hand on the floor. Initiate the lift by externally rotating your arms until your thumb is facing the ceiling. Try to lift your chest up as high as you can, as you squeeze your shoulder blades together and pull your shoulder blades back.
Lying with stomach on floor, extend arms to the side and create small circular movements, forward and backwards. Keep head on ground.
Interlace fingers behind your head and lift elbows as high as you can. Head stays on the ground the entire time. Legs are locked and feet pointed.
Start with back on ground. Lift your arms and shoulders up off the ground slightly. Push through your shoulders to extend your arms overhead, covering your ears with your shoulder. Keep that push throughout the whole motion.
Back stays pressed against the floor - you are trying to keep you ribs in and your core engaged.
To start: lift your legs off the ground into a hollow body hold. Knees are locked and pressed together & feet pointed. From there pull your knees towards your chest. Only go as far as your hip stays in place and doesn't roll up. You want to learn to move your legs individually without having any affect on the rest of your body.
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.
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
Handstand walks + Handstand hold facing the wall.
Focus on getting as close to the wall as possible and grow as tall as you can (think shoulders are covering ears). Really push through the shoulders, engage your legs and keep everything tight throughout the whole movement.
Hold for a count and then walk back down. This is just a warm up to get a feel for the position, and not an endurance hold.
Start by finding the right distance. Do this by standing in front of the wall, lifting and bending your leg to 90°. Move until your shin touches the wall. This is the distance you want to use for this drill.
Focus on technique. Keep pushing through your shoulders. Don't let your back arch or your shoulders sink in as you slide into the tuck or up. Getting your quads to parallel is enough to begin with - it is better to go less deep but keep good form.
-- Knees stay together!
-- Work on getting quads parallel to the ground.
Start with a L-handstand against the wall. Find the right distance by standing in front of the wall, raising your leg up to parallel with foot pointed. Get close enough so your foot touches the wall. This should be the perfect distance.
Once in a L-Handstand push through your shoulders and keep that elevation throughout the whole movement. The goal is to keep legs together, locked, and parallel to the ground without losing shoulder elevation. If you are set up nicely lift one leg up to ceiling, then let it come back down to parallel and lift the other leg up. Make sure not to overshoot with your leg but keep a nice 90° angle with your legs.
Focus on technique here.
The goal is to move away from the wall by only using a shoulder lean and push.
Start off about three hands-worth away from the wall. The further you go the harder it will get, so keep that in mind.
Set up in a straight handstand meaning: push through the shoulders, engage the traps, your mid section and your legs. Keep your legs locked & together and toes pointed.
Now your "handstand line" should not change through the entire motion.
You will start the drill by leaning forward using only your shoulders. Lean forward until you feel your legs coming off the wall, then only push up through the shoulder into a straight handstand.
Don't try to use a piked hip or momentum to get away from the wall.
Once you are in a straight handstand keep the tension and shoulder elevation and let yourself drop on to the wall. Then repeat.
What happens often that instead of leaning forward with only the shoulders, people will use their hip to get away from the wall. Think of constantly "pressing" your hip towards the wall (aka balls to wall).
