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Handstand Training

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. 

Specific Warm Up

DemoExerciseReps/SetsHow to/Cues
Forehead to W8 repsGo slow and focus pulling shoulder blades together
Straight to W8 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
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.

Wall Drills

DemoExerciseReps/SetsHow to/Cues
Wall Walks2x3Scapular 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 Slides2x3Knees 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.
Slide Away2x3Start with your body in a perfectly straight line. Feet are the only thing touching the wall. Look at your hands and push out tall. Elbows locked. Move your shoulders to the front and slide the feet down the wall. When you are about to fall over take off from the wall and align yourself in a straight, freestanding handstand. Come abck to the wall as one straight unit. Do not close your shoulders on the way back. Do not pull your hips during the slide away. Do not arch your back. The only position change should be in the shoulders!
Tuck Take Off2x2Have your hands slightly further than in a regular tuck slide. Do not lean forward with your shoulders to take the feet off the wall. Instead simply peel the feet off but bending the knees more.
L Handstand Single Leg Isolations1x3 each legElbows locked. Hands, shoulders & hips in 1 line. Bring the foot right above. Do not externally rotate the leg. Move slow!
45 Handstand Leg Isolations2x2 each sideFocus on isolation! Move 1 leg at the time only. Do not jump away from the wall. Do not bring the foot further away from the wall than the hands as a counterweight! Keep your shoulders over your hands at all times and do not arch your back!

Freestanding

DemoExerciseReps/SetsHow to/Cues
Tuck to Straight & Tuck to Straddle2x2 eachKeep your elbows locked at all times and your scapular elevated. Only the legs should be moving during this drill. Nothing else!
Leg Circles From Tuck - Straight Straddle Tuck2x2Keep elbows locked at all times. Do not round your lower back!
Leg Circles From Tuck - Straddle Straight Tuck2x2Keep elbows locked at all times. Do not round your lower back!
Straight Single Leg Isolations2x2 each legKeep 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 Isolations2x2 each legKeep 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.

Conditioning

DemoExerciseReps/SetsHow to/Cues
Bench Zombie to Slow Lower4x totalFocus on the Bench Zombie technique first! Then focus on working against gravity. Slow the downwards momentum down as much as possible. It is normal that your legs might drop to the floor like heavy stones during the first attempts. Over time you will identify and then train the muscles needed to control this drill!
Walking Dead2x20Lean your shoulders in front and push your index finger into the floor. Push your hips towards the ceiling so your feet lift off the floor. Keep your hips in that high position, striaghten out your shoulders and pull your feet towards your hands using your hip flexors and compression muscles. Place your feet on the floor right by your wrist, replace your hands and start again from the top!
Kneeling Shoulder Shrugs with Elastic2x12Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down

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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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.

Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.

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