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 Handstand Workout
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Forehead to W | 8 reps | Go slow and focus pulling shoulder blades together | |
| Straight to W | 8 reps | Actively keep lifting arms up on Y-Raises | |
| Back Extensions | 8 reps | Initiate lift by externally rotating your arms until thumb is facing the ceiling | |
| Arm Circles | 8 per direction | Extend arms to the side and create small circular movements | |
| Wrist Warm-Up | Few reps each | Choose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 2x2 | Engage your whole body! Do not allow your back to arch or your shoulder blades to stick out behind your back.Take small and controlled steps with your hands facing towards the front.Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.Do not look at the wall. Instead look at the spot in between your hands. | |
| Tuck Slides | 1x4 | Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.Keep your knees together and make them touch the wall as you pull them down.Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low.Lock your elbows, elevate your scapula and look at the spot in between your hands. | |
| 45 Handstand Single Leg Tuck Slides | 1x2 each side alternating | Align your hips, shoulders and top foot on top of the center of your hands. Create a 45 degree angle at the hips for the other foot to touch the wall.Isolate the movement into the working leg only. Place the knee on the wall and pull it as low as possible without un-squaring the hips or flipping them into a posterior pelvic tilt.Focus on the immobile leg. Keeping it perfectly stable is much harder than moving the other knee down to the tuck and back up.Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back. | |
| 45 Handstand Lateral Leg Isolation | 1x2 each side alternating | Align your hips, shoulders and top foot on top of the center of your hands. Create a 45 degree angle at the hips for the other foot to touch the wall.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.Focus on the immobile leg. Keeping it perfectly still is much harder than moving the other one to straddle and back.Due to the nature of this exercise you will be slightly piked in your single leg straddle position. This is ok as you gain lots of shoulder strength and coordination but moving the wall leg not just against gravity but also against the friction of the wall. Find a flat and even wall and wear slippery socks! | |
| Tuck Take Off to Straddle to Tuck | 2x2 | Focus on one step at the time. The first step is the tuck take off.Pull your knees into a tight tuck on the way back to avoid touching the wall.Focus on the rotation of your legs inside of your hips. In the tuck position they are in parallel. When you push them open into the straddle they are externally rotated with your knees looking towards the floor.Lift your legs. Do not let them hang behind in a pancake and drag you down. | |
| Tuck Take Off to Straight to Tuck | 2x2 | Focus on one step at the time. The first step is the tuck take off.Time your hips and knees. If you were watching this drill from the side the feet should travel down and back up on 1 vertical line.Focus on your shoulders. Keeping them elevate is key here. Do not allow them to close or to slide towards the front.Pull your knees as low as possible in the tuck but stop before your lower back rounds. Engage the muscles in your lower back to pull your hips into a slight anterior pelvic tilt to support the weight of your legs. | |
| Slide Away to Straddle | 2x2 | Focus 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. | |
| Straddle Slide Away to Legs Together | 2x2 | Focus 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 Wall Taps | 2x2 | This is one of my favorite exercises for building extreme control and coordination. During the Slide Away the movement has to happen in your shoulders. During the Taps the movement needs to isolate in your hips.You can not see the wall coming and don't want to place any weight on the wall. You therefore have to move very slowly.Keep your immobile leg perfectly on top of the hands, shoulders & hips. Do not arch it towards the back as a counterweight.Remind yourself how to do a Slide Away. Lean your shoulders towards the front the get the feet off the wall. | |
| L Handstand Leg Isolations | 2x1 each side | 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. | |
| Wall Take Off to Tuck to Straight | 2x2 | First 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.Time your hips and knees. If you were watching this drill from the side the feet should travel down and back up on 1 vertical line.Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend. | |
| L Handstand bring Both Legs Back to the Wall at the Same Time | 2x1 each side | Use your lower back muscles to pull your hips towards the anterior pelvic tilt. This will help you apply enough force to support the weight of your legs.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!Look at your hands, keep your elbows locked, scapula elevated and weight in the fingertips at all times.In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Box Tuck Single Leg Isolation | 1x2 each side alternating | Bring 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. | |
| Box Tuck Leg Isolation | 1x1 each side | Align the foot on top of your hips, shoulders and center of the hands. Before you attempt to take the second knee off 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.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. Consider placing a mat or something soft on the box to soften the blow in case you lose control and come down a bit faster.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. Stabilize your hips with your back and use your hip flexors to actively pull the first knee down until it touches the box. | |
| Lower to Box Tuck | 3x1 | First focus on getting to the straight handstand. This is the main priority.Engage your lower back to pull on your hips. Do not allow your lower back to round.Focus on your shoulders. Keeping them elevate is key here. Do not allow them to close or to slide towards the front.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. Consider placing a mat or something soft on the box to soften the blow in case you lose control and come down a bit faster. | |
| Straight to Straddle to Straight | 1x2 | Carry your legs into the straddle from the straight. The downward movement of the legs in combination with gravity will create momentum. The faster you go the harder it will be for your shoulders to stay elevated and your elbows to remain locked.When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally.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 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! | |
| Leg Circles | 2x1 each direction | 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.Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill.Hold each position for at least a short moment and bring your body to a visual stop of movement.Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue. | |
| Bench Press to Handstand | 2x2 | Start with your shoulders and hips vertically aligned on top of the center of your hands. Ideally your hips are even in a slight anterior pelvic tilt. The exact height of the box will depend on your body proportions and hamstring mobility.All that is left from here is to bring the legs around. Your hips and shoulders should not have to move anymore.Engage your legs! Lock your knees, point your feet and squeeze the water out of them.Lock your elbows, elevate your scapula and look at the spot in between your hands. | |
| Slow lower from Handstand | 2x1 | When lowering separation of movement is key. First bring your legs around and pull your feet down using your hips flexors. Keep your shoulders open and your hips in a slight anterior pelvic tilt.Only when you can not pull any lower lean your shoulders towards the front slightly and lower your hips to allow your feet to travel towards the floor.Close your legs to about shoulder width just before touching the floor to make your legs longer and decrease the distance your hips have to travelGo as slow as possible and try to stay in control the entire time! If you feel like you are about to lose control: Stop and simply try to freeze in place! | |
| Straight to Tuck to Straight | 1x2 | 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.Time your hips and knees. If you were watching this drill from the side the feet should travel down and back up on 1 vertical line.Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Deep Side Bends - Wall | 2x2 each side | Keep your shoulders stable and isolate the side bend between your last rib and the hip bones!Make sure the distance between your armpits and the wall remains constant. Keep your shoulders stable in between your hands.Adjust the distance to the wall and how far you open your legs according to your available middle split flexibility. Once your hips pike and your back arches you are opening your legs too far.Only allow your feet to touch the wall and push your legs open fully. They must create one solid structure with your hips. | |
| Vertical Wall Walks - Legs Together | 2x1 each side |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| L Handstand Pull to Floor | 1x2 | Place your hands in the distance of the L Handstand. Point your feet so the top of your feet touches the the wall. Look at your hands at all times.Start in a perfectly straight line from hands to toes. Flip your hips into an anterior pelvic tilt and make them guide the movement. Align your shoulders and hips on top of your hands as your feet slide down the wall.As your legs approach horizontal continue to pull on your hips with your back until your feet leave the wall and lower towards your hands.Push your shoulders open and pull with your back to slow the movement as much as possible. Close your shoulders as late as possible. Keep your elbows locked at all times. | |
| Back to Wall Press - Negatives | 4x total | Start with your shoulders, entire back, glutes and feet connected with the wall. Tuck your chin to your chest. Do not allow the back of your head to touch the wall.The distance of your hands to the wall has to be quite big in order to stay connected with the wall. Externally rotate your hands to ease the pressure on your wrists.Separate your movements. First move into your deepest straddle keeping your feet on the wall, only when you can not open your legs any further transition into the pancake, allow your hips to pike and the feet to leave the wall. Pull your feet towards your wrist. When you can not go any further allow your lower back to round and the hips to come off the wall for the feet to travel towards the floor.Go as slow as possible and try to stay in control the entire time! If you feel like you are about to lose control: Stop and simply try to freeze in place! | |
| Bench Zombie to Compression Hold | 5x total | Start by leaning your shoulders towards the front only. Then engage your back to pull your hips up and into a slight anterior pelvic tilt whilst bringing the shoulders back. The goal here is to align the shoulders and hips on top of the hands.As you take your feet off first try to keep your hands, shoulders and hip line active. Use your hip flexors only to pull the feet in. When you can not go any further allow your shoulders to move towards the front and for your hips to dip down.Freeze with your toes hovering off the floor. Actively push your shoulders open and use your back to pull your hips towards an anterior pelvic tilt.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! | |
| Tuck Planche Negatives to Bent Knee L Sit | 3x2 | Lean your shoulders towards the front to transfer weight from your feet into your hands.Resist with your shoulders and protract them. Keep your head in a neutral position.Go as slow as possible and try to stay in control the entire time! If you feel like you are about to lose control: Stop and simply try to freeze in place!Fully lock your elbows. This is a straight arm skill! Treat it as such! | |
| Press Take Offs over Blocks at Wall | 2x6 | Place your heels close to the wall and your hands shoulders width apart facing towards the front. Lock your elbows and elevate your scapula.Come closer to the wall for increased difficulty.Resist with your shoulders, use your back to pull your hips into an anterior pelvic tilt and push your index finger into the floor. Look at the floor in between your hands.Engage your legs! Lock your knees, point your feet and squeeze the water out of them. | |
| Walking Dead | 20x | 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!Lean your shoulders towards the front to transfer weight from your feet into your hands. Raise on your tippy toes and resist with your shoulders to prevent them from collapsing. Push your index fingers into the floor.Engage your lower back to pull on your hips. Do not allow your lower back to round or your shoulders to collapse towards the front.In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension. | |
| Chest to Wall Press Negatives | 3x total | Start with your hands, shoulders and hips vertically aligned with only feet touching the wall. The exact distance to the wall will depend on your current level of flexibility.Draw a big circle on the wall by bringing your legs around through the deepest straddle eventually moving into a pancake position to bring your feet down.Resist with your shoulders to keep them open the entire time. Use your back muscles to pull on your hips. Prevent them from slipping into a posterior pelvic tilt for as long as possible.Go as slow as possible and try to stay in control the entire time! If you feel like you are about to lose control: Stop and simply try to freeze in place! |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Alternating Single Arm Z-Press | 15x each side alternating | Sit on the floor with straight legs and the torso perpendicular to the floor.Extend your arm overhead without leaning towards the back.Connect the shoulder of your extended arm with your ear. Look at the hand and elevate the scapula.Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. | |
| Forearm Plank Walk Ups | 5x each side | Start on your forearms with your shoulders on top of your elbows.Engage your core and create 1 straight line from your feet all the way through your neck.Walk up to a push up and back down to the forearm plank using your core muscles to keep your hips and shoulders squared. Slow down on your descent to minimize impact.Protract and depress your scapula. Do not allow your shoulder blades to stick out behind. | |
| Valentines Day Special | 30x | Start on your forearms with your shoulders on top of your elbows.Engage your core and create 1 straight line from your feet all the way through your neck.Point and flex your feet to push your shoulders out towards the front and the opposite direction. Keep your body line intact!Protract and depress your scapula. Do not allow your shoulder blades to stick out behind. |
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.