Let's see what you got!
Assessment List
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.Â
Dashboard | Â Assessment List
Here is your assessment video list.Keep in mind that this is not a proper workout. Please do your own warm up, only film what feels safe & add more where you believe I should know more.Click on the exercises to unfold them in order to see the exercise video.Once done filming please follow the link below and upload the videos to my drive. You do not have to name them edit them in any form. Please only upload 1 video per exercise.Make sure to WhatsApp me once all videos are on the drive so I can start working on your workouts. If the drive gives you any problems do not bother and simply WhatsApp me the videos.Good luck!
One Arm Handstand Assessment
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Lateral Leg Isolation from Straight | Focus on the immobile leg. Keeping it perfectly still is much harder than moving the other one to straddle and back.Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top it needs to be in parallel.Keep both elbows locked and shoulders elevated. Due to the nature of the movement you will have more weight on one side of your body. It is up to you to create the visual illusion of the weight staying perfectly even between your hands.Engage your legs! They make up a significant part of your handstand. Lock your knees, point your feet and squeeze the water out of them. | ||
| L Handstand Leg Isolation | Align the foot on top of your hips, shoulders and center of the hands. Before you take the second foot of you should already be in full control of your handstand.If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position.Focus on the way back and isolate the movement in 1 leg at the time. Do not use your top leg as a counter weight.In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension. | ||
| Narrow Straddle Straight Straddle | Jump up into a tall and strong narrow handstand first. Only when you are stable and in full control move on to the next challenge.Engage your glutes whilst closing your legs to avoid piking at the hips.Go as slow as possible and try to stay in control the entire time! If you feel like you are going to low and you are about to lose control: Stop and simply try to freeze in place!Use 2 blocks touching each other or place your hands on the floor right next to each other where the thumbs are either crossed aligned side by side. | ||
| Straddle Slide Away Deep Side Bend | Do not touch the wall during the side bend. You are very close to the wall. Take advantage of this instant feedback!Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the other.Keep your shoulders stable and isolate the side bend between your last rib and the hip bones! Do not allow the shoulder that you are side bending on to collapse towards the front. Look at the spot in between your hands. Do not shift your gaze!Push your legs open and externally rotate them inside the hips to lock them. Do not allow one of them to close or slide out! | ||
| Miami Floor Combi Part 2 - Full Straddle | Focus on one movement at the time. First step is getting up into the Miami. Only when you are stable move on to the next part.Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.When your hands moves the body should be completely immobile.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder. | ||
| 3 Blocks Step There - Full Straddle | Align your supporting shoulder and opposite hip through side bending on top of your supporting hand in each step.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.When your hands moves the body should be completely immobile.Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| HSPU - Back to Wall | Bend one of your knees and place the foot against the wall. Use this for stability and to create distance between you and the wall. Alternate the wall leg either between reps or sets.Keep your body in a vertical line and focus your work mainly into your shoulder and not your chest muscles.Your upper body should travel down and back up on the same line. Keep your back straight. Make sure not to look at your hands and not to push your shoulders towards your armpits on top.Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows and rotate their pits towards the front. Elevate your scapula! |
