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Let's get those 1 arms!

Handstand Training

Here is the full workout. 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
Forehead to W8 repsGo slow and focus pulling shoulder blades together
Straight to W8 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
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.

2 Arm Prep

DemoExerciseReps/SetsHow to/Cues
Leg Circles - Straight Tuck Straddle1x3Keep elbows locked at all times. Do not round your lower back!
Straight Leg Isolations2xKeep your shoulders and hips squared and parallel. Do not round your back when bringing both legs down. Only go as far as you can keep perfect form. Do not bring both legs back up together. Instead straddle them around!
Tuck Leg Isolations2x
Single Leg Circles from Straight1x2 each side
2on2 Leg Circles1x3 each directionUse two blocks side by side touching each other. If you do not have blocks place your hands on the floor next to each other. Isolate your hips and shoulders. Do not move them at all and only move the legs inside of the hip joint. Pull your knees down towards your chest when you get to the tuck position.

Side Bends

DemoExerciseReps/SetsHow to/Cues
Standing Side Bends2x6 each side
Kneeling Side Bends2x8 each side
Elevated Kneeling Side Bends1x6 each side
Deep Side Bends - Freestanding2x3 each side
Miami Side Bends - 2 Blocks2x2 each side

1 Arm Training

DemoExerciseReps/SetsHow to/Cues
Lateral Walks4 blocks there & back in Baby Straddle, Full Straddle & Legs TogetherDo not count the reps, make the reps count! 1 good step is better than finishing the whole set but rushing. Find the 1 arm position in every step! Leave your free shoulder down and keep the hips locked on the outside when you move the hand to the next block!
Vertical Block WalksDown & back up in each side in Baby Straddle, Full Straddle & Legs Together
Vertical Wall Walks with Block on Side2x down up down upThe block on the side is to make keeping the shoulder down harder. You now have to not just move the block to the side but also up. Make sure your bent elbow guides the movement and do not pull your free shoulder up!
Miami to Stretched out Fingertip hold3x max hold each side in Baby Straddle, Full Straddle & Legs Together
Miami Outside Hold on 2 Blocks - Straddle Straight Straddle2x3 each sideBlock elbow is bent. Supporting hand, shoulder and opposite hip in line. Isolate movement in legs only. Externally rotate the legs in the full straddle. Engage your glutes to fully open the hips in the straight handstand.

Planche Conditioning

DemoExerciseReps/SetsHow to/Cues
Tuck Planche Changes3x4
Tuck Planche Pulls2x8Turn your hands out, lean your shoulders to the front and keep them in front at all times. Pulling the knees towards the chest is the easy part. Pushing them back out is where it gets difficult!
HSPU Back to Wall with Elevated Hands2x max-2Elevate your hands for increased range of motion. Come sligthly further away from the wall for more space. Do not arch your back!
Wall Assisted Lower to Headstand3xGo slow and use a pillow for protection. In order to put the mid of your head and not your forehead on the floor you have to change your gaze just before touching the pillow!
Bent Arm Press From Standing3xFirst extend your hips all the way and only after extend the arms. For show you can even include a small static hold between the two seperate movements.
HSPU in L - Elevated Hands2x6Elevate your hands for a greater range of motion. Do not arch your back and do not let your elbows flare out! Look at your hands.
Ring Planch Slides2x8

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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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.

Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.

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