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Handstand Workout

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. 

Warm Up Prehab

DemoExerciseReps/SetsHow to/Cues
W-Raises8 repsGo slow and focus pulling shoulder blades together
W to Y-Raises8 repsActively keep lifting arms up on Y-Raises
Back Extensions8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles8 per directionExtend arms to the side and create small circular movements
Elbow Raises8 repsLift elbows as high as you can
Tuck on Back1x4Push out tall, keep your lower back on the floor at all times! Look at your hands. Keep your knees together and the feet on the same distance to the floor throughout the whole movement!
Straight to Straddle - On Back1x3Cover your ears with your shoulders, look at your hands pushing against the wall. Keep your lower back pushed against the floor. As soon as your legs open externally rotate them! Keep your feet at the same distance to the floor the whole time. Stop opening your legs when the feet begin to move upwards away from the floor!
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.
Shoulder Opener at Wall1x30sec
Shoulder Lifts on Floor1x6Look at your hands. Do not arch your back. First reach away from your to elevate your scapula. Only after lift the hands off the floor.
Sitting Knee Extension with Block2x10Keep your ankles together and lock your knees so your feet lift off the floor. Feel your quads engaging on top and squeeze for a moment.
Point your feet at the ankle and curl your toes.
Sit up straight with your hands relaxed on the floor next to you and your shoulders down.
Scissor Kicks on Back30secLock your knees. Fully push the through. Feel your quads on fire.
Point your feet at the ankle and curl your toes.
Keep your legs parallel to each other.
Keep your upper body stable and immobile as you scissor your legs up and down dynamically.

Wall Handstand Training

DemoExerciseSets & RepsHow to/Cues
Wall Walks1x2Scapular 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 Slides1x3Knees 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 Circles2x1 each side & each directionFocus on your shoulders and the top leg
Tuck Take Off to Straddle to Tuck2x1Nothing 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 Straddle1x2First do your regular slide away and then open into a straddle. Do not drop the legs. Instead carefully carry them down. Do not try to outrun your balance!
Straddle Slide Away to Legs Together1x2First do your slide away. Then close your legs. Work on holding the straight handstand after. Focus on your shoulder position, scapula elevation and make sure to keep your hips in a nutral position.
Slide Away to Straddle to Straight1x2
Straddle Slide Away to Legs Together to Straddle2x2Go slow and one step at the time. Seperate the movements from each other and try to hold each handstand.
Slide Away to Lateral Leg Isolation1x2 slide away with 1 isolation per sideGo 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.
Slide Away Wall Taps1x2
L Handstand bring Both Legs Back to the Wall at the Same Time2x1 each sideKeep your shoulders open and your back fully straight! Slow the movement down or even control it until the moment that the feet touch the wall. You can start with your hands closer ot the wall so the way is not as long! Keep your weight in the finger tips and push out tall!
L Handstand Leg Isolation Tuck to Straight2x1Arch 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.

Freestanding Handstand Training

DemoExerciseSets & RepsHow to/Cues
Straight to Straddle to Straight2x2Elbows locked, scapular elevated, do not arch or pike.
Straight to Tuck to Straight2x2Do not round your back or close your shoulders when lowering into the tuck handstand.
Leg Circles2x1 in each directionKeep elbows locked at all times. Do not round your lower back!
Lateral Leg Isolations from Straight2x1 each legFocus on moving 1 leg at the time exclusively! Externally rotate the leg as soon as you move it!

Handstand Conditioning

DemoExerciseSets & RepsHow to/Cues
Runners Slide Hip Engagements12x each sideMove between the anterior and posterior pelvic tilt to analyze what muscles get targeted when and how they are stretched.
Lower to Bench2x1Hands, shoulders and hips stay in 1 vertical line the whole time. Do not round your lower back or close your shoulders. This is more of a coordination than a strength drill!
Bench Zombie Press3x1Focus on technique! First perform a clean bench zombie. Then with your hands, shoulders and hips perfectly aligned take off and unrol into the handstand. Go slow and focus on each step!
Chest to Wall Press2x2Keep 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.
Bench Zombie to Compression Hold2x2Focus 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!
Sitting Elastic Pike Push2x6
Press Take Offs from 1 Block2x4
Kneeling Shoulder Shrugs with Elastic2x12Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down
Sitting Wall Pancake Lifts2x10 & 10sec hold in last repBack is straight. Hands close to the hips. Hips do not touch the wall! Lift the feet off the wall without rounding the back or bending the knees!
Alternating L Sit Leg Lifts2x6 each legDepress your scapula and elevate your hips off the floor. Lift 1 foot at the time as high as possible without rounding your back. Keep your knees fully locked

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! 

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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

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.