Happy Handstanding!

Travel Program

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

DemoExerciseReps/SetsHow to/Cues
W-Raises 8 repsGo slow and focus pulling shoulder blades together
W to Y-Raises 8 repsActively keep lifting arms up on Y-Raises
Back Extensions 8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles 8 per directionExtend arms to the side and create small circular movements
Elbow Raises 8 repsLift elbows as high as you can
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.

Handstand Foundation

DemoExerciseReps/SetsHow to/Cues
Tuck Jumps2sets, 3repsJump up, align everything and come right back down
Tuck to Straight to Tuck & Tuck to Straddle to Tuck2sets, 3reps eachMaintain shoulder elevation
Tuck to Straight4sets, 1rep eachHold the straight handstand for about 10 sec
Leg Circles, two directions2sets, 2reps each directionDirection 1: Tuck - Straight - Straddle - Tuck | Direction 2: Tuck - Straddle - Straight - Tuck
Tuck Single Leg Isolations2sets, 2reps each leg, 1x both legs at the same timeStraighten one leg at a time & then both at the same time. keep your knees together, the focus is on isolation and keeping your shoulders elevated.
Straight Single leg Isolations2sets, 2 reps each legMove one leg at a time to parallel while keeping the other where it is! Don't counter balance with the other leg!
2on2 Handstand Freestanding2sets, 10-20secPlace 2 blocks side by side each other so they end up touching. Tuck up into a handstand and move onto a straight handstand - hold for set amount of time.

One Arm Handstand Training

DemoExerciseReps/SetsHow to/Cues
Small Transfers - Freestanding with 1. Legs Baby Straddle, 2. Legs Together, 3. Legs StraddleEach position: 2sets, 2 reps each sideExtra push out from supporting shoulder on outside. Leave free hand on block
Miami Handstand - Legs Together & Legs StraddleEach position: 2sets, 10 sec each side
Miami Outside Hold with 1. Legs Together | 2. Legs StraddleEach position: 2sets, 10sec each sideOne block under one hand, and the other hand on the floor. Tuck up into a handstand and shift over onto the arm that is on the floor. This is just about bringing your opposite hip over your shoulder.
Miami Floor Combi Part 2 // 1. Leg Together // 2. Legs StraddleEach position: 2sets, 1repStart in the miami position. Transfer Over the floor hand. Replace your block hand onto the floor. Then transfer back to 2 hands and hold the position
Miami inside hold2x1 full straddle & 2x1 legs together each side
Miami floor combi 22x1 straddle & 2x1 legs together each side
Deep Side bends - freestanding2sets, 2reps each sideKeep the elevation in your shoulders. Keep your elbows locked. Do not move your shoulders at all
Shoulder Shrug in L-Handstand2sets, 10repsPush out as tall as you can and be slow & controlled on the way down

Strength & Conditioning

Do this every other day!

DemoExerciseReps/SetsHow to/Cues
Lower from handstand5reps totalGo as slow and controlled as possible. Focus on keeping your hips, shoulders and hands in 1 vertical line for as long as possible.
Piked Bench Zombie Slow Lower4sets, 1rep
Piked Bench Zombie Press4sets, 1 repNow this is a lot less of a press than you might think right now. At the end of the piked bench zombie your hands, shoulders and hips are already aligned. You only have to bring your legs around through the straddle. This should be very easy for you!
Chest to wall press3x2
Chest to wall leg lifts3x2 In case you do not find a slippery enough wall to do the presses. These leg lifts are pretty hardcore!!
Take offs from 1 block at wall Sitting pike block push Superset: 1. Take offs from 1 block at wall | 2. Sitting Pike Block push3 rounds of: 1. 4reps | 2. 12 reps
Walking Dead2sets, 10reps
Zombies3sets, 10repsPush forward with your shoulders first, and then bring up your hips by pulling in your legs towards your torso, and your shoulders towards you legs
Sitting Scissors2sets, 30sec
Sitting Active one legged pike stretch & hold3sets, Each leg: 30sec stretch & 10sec hold & 10 sec pulsesKeep back long
Sitting Leg Lifts2sets, 10reps
Press V-Up Combi1set, 10reps

You made it!

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.

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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.

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.

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