Time to crush it!

Training Program

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.
Wrist Warm UpAs neededStretch your wrists on the floor in all possible directions.

Wall Handstand Training

DemoExerciseReps/SetsHow to/Cues
Wall Walks2x3Engage 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 Slides2x4Make 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.
L Handstand Single Leg Isolation Shrugs2x2 each sideBring the leg on up slowly to align it with your hips and shoulders on top of the center of your hands.
With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position.
Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
Half Slide Away2x3Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall. When you are about to wall over push back up.
Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.
Do not place your hands too far away from the wall. The main focus of this drill is not conditioning but technical refinement.
Keep your elbows locked and elevate your scapula fully at all times.
Wall Tuck Jump10x totalStart with your shoulders on top of the hands and already significant amounts of weight in your hands before you even begin to jump.
The closer you are to the wall the better but make sure you leave yourself enough room to clear the wall with your feet and knees.
Keep your shoulders on top of the hands at all times.
Look at the spot between your hands at all times!

Handstand Conditioning

DemoExerciseReps/SetsHow to/Cues
Valentines Day Walk Up Special8xEngage your core and create 1 straight line from your feet all the way through your neck.
Separate the movements to stay clean and efficient.
Do not allow your body to swing from side to side.
Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.
Plank Superman Combi8xSeparate the movements to stay clean and efficient.
Do not use momentum during the superman lift and squeeze on top for a moment. Keep your head in a neutral position.
Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.
Boat to Superman Side Rolls4x each wayKeep your arms and legs off the floor. Do not cheat by allowing them to touch down.
Lock your knees, point your feet and squeeze them together.
Keep your head in a neutral position but pull it back slightly as you roll onto your stomach.
Engage your entire body from hands to toes.
V-Up Combi8x totalLock your knees fully and keep them straight the entire time. Your quads should be on fire.
Aim with your face towards your foot. Keep your back as straight as possible, shoulders down and arms engaged.
Keep the immobile leg on the floor for control and balance. As you bring both legs up open them sligthly to reach in between.
1 repetition equals 1 V-Up with each leg and 2 with both!


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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