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Happy Handstanding!

Training Program - A

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! 

Warm-Up

DemoExerciseReps/SetsHow to/Cues
Forehead to W8xRotate your thumbs up during the W part. Make sure that your elbows are 90 degrees bent and in line with the shoulders. Do not lift the entire upper body. Only lift the elbows and hands.
Straight to W8xFirst reach out towards the front to elevate the scapula then lift the hands up towards the ceiling. On the way back stop with your elbows in line with the shoulders. Lift your elbows and hands up towards the ceiling here as well. Keep your chest on the floor at all times.
Back Extensions8xStart by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate the arm, 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. Open your legs sligthly for this exercise.
Arm Circles10x each directionIsolate the movement into the arms only. The rest of the body stays tight and immobile. Quick, small and dynamic circles to wake the shoulders up and get them ready.
Elbow Lifts8xKeep your forehead on the floor and interlock your fingers behind your head.
Tuck on Back2x4Push 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!
Wrist Warm UpAs neededStretch your wrists on the floor in all possible directions.

Practice

Learning handstands takes time. The current goal is to establish good and solid technique, learn how to push out of your shoulders properly and isolate leg movement.

HANDSTAND Technique

DemoExerciseReps/SetsHow to/Cues
Wall Walks2x2Scapular 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!
Forearm L Handstand Leg Isolation5x10secOnly look at the first half of this video!! Look at the floor between your forearms and do not let your face/head touch the floor!
L Handstand Single Leg Isolations1x2 each sideElbows locked. Hands, shoudlers & hios in 1 line. Bring the foot right above. Do not externally rotate the leg. Move slow!
45 Handstand Leg Isolations1x1 each legFocus 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!
L Handstand Leg Isolations2x1 each sideFocus on isolation! Move 1 leg at the time onle. Do not jump away from the wall. Do not bring the foot further away from the wall than the hands!
Slide Away2x3
Straddle Slide Away3x2Do not pike. Do not arch your back. Go slow and focus on perfect technique!
Tuck Slides1x3Knees touch the wall. Knees stay together. Hands shoulder width apart! Look at your hands at all times. Do not round lower back. Do not close shoulders.
Tuck Take Off3x2Have your hands sligthly 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.
Partial Tuck Jumps2x4Start with your shoulders over your hands and keep them there at all times. Look at your hands and keep your elbows locked. Jump with your feet on the box right behind you without moving your shoulders backwards. in a second jump align your hips with your already aligned hands and shoulders. Do not focus on holding the tuck. The goal here is only to align everything and come straight back down.
Tuck to Straight4x1
Swing Up to L5x each sideWeight in hands before you even start. Shoulders above hands. Swing hips and top leg right above. Do not bend the legs. Do not externally rotate. Do not bend your elbows!
L Wall Jumps3x each side

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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