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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

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.
Back to the Wall Shoulder Shrugs1x6Keep your ribs in and do not arch your back. Keep your elbows locked. Bonus points if you can look up towards your hands.

Wall Training

DemoExerciseReps/SetsHow to/Cues
Wall Walks2x2
Box Tuck Single Leg Isolation2x3 each leg alternating SLOWLYBring your foot on top to align it with your hips, shoulders and center of your hands.
Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line.
Keep your immobile leg fully bent and the heel close to your glutes. Place your shoulders on top of the center of your hands and push out tall.
Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Only place the knees on the box.
Single Leg Tuck Slide1x3 each leg alternatingAlign your hips and shoulders on top of the center of your hands. Create a 45 degree angle at the hips for the feet to touch the wall.
Pull 1 knee down to the tuck at the time whilst keeping your shoulders and hips perfectly squared. Pull the knee down in a vertical line and avoid it sticking out to the side.
Do not push your feet up the wall too far between reps. Your hand-shoulder-hips line needs to stay intact at all times.
Touch the wall with your feet and the working knee and shin 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.
45 Handstand Single Leg Tuck Slides2x2 each side none alternatingKeep the top leg perfectly immobile on top of the hands, shoulders and hips. Keep your lower back straight and your hips in a neutral position.
L Handstand Single Leg Isolation Shrugs1x2 each side SLOWLYElbows locked. Hands, shoulders & hips in 1 line. Bring your foot right above and push tall from your shoulders to visually get taller. Now hold this newly gained height whilst bringing the leg back to the wall slowly.
L Handstand Leg Isolations1x1 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!
Wall Take Off to Tuck1x1 each sideFirst focus on getting to the straight handstand. This is the main priority.
Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.
Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
Focus on your shoulders. Keeping them elevate is key here. Do not allow them to close or to slide towards the front.
Slide Away1x3Start 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!
Straddle Slide Away1x3Do not pike. Do not arch your back. Go slow and focus on perfect technique!
Straddle Slide Away to Legs Together2x2Focus on the Slide Away first. It is the main priority. Hold your freestanding handstand before moving on.
Engage your glutes whilst closing your legs to avoid piking at the hips.
Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.
Keep your elbows locked and elevate your scapula fully at all times.
Slide Away to Straddle2x2Focus on the Slide Away first. It is the main priority. Hold your freestanding handstand before moving on.
Open your legs into the straddle slowly. Not only will you have to catch your legs against gravity and momentum but also will your body become shorter. If your are not perfectly align this angle change will be surprising for your balance.
Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.
Keep your elbows locked and elevate your scapula fully at all times.


DemoExerciseReps/SetsHow to/Cues
L Walk Ups2x each sidePlace 1 foot against the wall and keep your shoulders over the top of your hands at all times. Reach with the second foot towards the ceiling. Extend both knees as soon as possible to align your foot and hips with the already aligned shoulders and hands.
Wall Tuck Jump4xHands as close as possible to the wall. Shoulders stay over hands at all times! Keep your knees together!
L Float Ups3x each sideSwitch your legs on the way up. Start slowly and with practice move to make a more dynamic switch.
Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.


DemoExerciseReps/SetsHow to/Cues
Dead Downward Dog HSPU with Elevated Feet3x4-6Elevate your feet for increased pressure on your hands.
In each rep place your head on the floor just in front of your hands and release pressure form your arms.
Bring your shoulders on top of your hands and lean into your hands to place significant pressure into them before your start your movement. Keep your shoulders on top of your hands between reps.
Your upper body should travel down and back up on 1 diagonal line. Do not arch your back and do not push your shoulders towards your feet on top.
Walking Dead20xLean 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!
Plank Superman Combi6x
Sitting Leg Lifts2x8Start with hands between the knees but work on getting them between your hands. The further infront the better! Back is straight! Shoudlers 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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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.