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Handstand Workout 2

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. 

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Specific Warm Up

DemoExerciseReps/SetsHow to/Cues
W Lift
1x6
Lift your hands and elbows up towards the ceiling only and not towards the back. Relax your arms back to the floor between each repetition.
Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Straight Lift
1x6
Isolate the movement into the hands moving upwards only. Relax your arms back to the floor between each repetition.
Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Back Lift with Hands by Hips
1x6
Keep your head in a neutral position as you lift your entire upper body off the floor.
Keep your feet about shoulder width apart on the floor the entire time.
Move slowly! The longer this takes the more control and strength you will develop!
Lying Rear Deltoid Fly
1x6
Relax your hands back on the floor between each rep.
Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Shoulder Lift on Floor
2x6
Hover your chin close to the floor.
Lock your elbows and look at your hands.
Do not lift your chest off the floor. Isolate the movement into your shoulders.
Straight to Tuck on Back
2x4
The distance between your feet and the floor should stay the same the entire time.
Lift your hands off the floor and push them into the wall hard by elevating your scapula. Try to cover your ears with your shoulders!
Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand.
Half Superman Plank Push Up
2x3
Look at your hands and keep them around shoulder width apart.
Push your lower back up and engage your core to create an even and slightly rounded line.
Flex your feet on the floor and keep them next to each other.

Handstand Training

DemoExerciseReps/SetsHow to/Cues
L Handstand Walk - Feet on Box
2x2
Take small and controlled steps with your hands facing towards the front.
Do not look at the box. Instead focus on a spot on the floor in between your hands.
Place your feet on a box, table or kitchen counter for the legs to be about parallel to the floor. Do not place your feet against the wall!
L Handstand Shoulder Correction - Feet on Box
2x4
Every time your shoulders pass on top of the center of your hands stop for a moment, push out extra tall and move on.
Lock your elbows and look at your hands.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
L Handstand Single Leg Isolation
2x2 each side alternating
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.
L Handstand Single Leg Tuck
2x2 each side none alternating
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.
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.
L Walk Up
4x each side none alternating
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.
Box Tuck Single Leg Isolation
2x2 each side alternating
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 Hover
2x1 each side
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. Only place the knees on the box.
Keep your hover knee fully bent and keep the foot close to your glutes. This will help bring the weight on top of the center of your hands.
Elbow Tap in L
2x4 each elbow alternating
Place your shoulders on top of the center of your hands, lock your elbows and keep your hands shoulder wide apart with the fingers facing towards the front. Look at your hands! Engage your lower back to pull on the hips in the direction of the anterior pelvic tilt to stabilize the hips on top of the hands.
Place your feet on a box, table or kitchen counter for the legs to be about parallel to the floor. Do not place your feet against the wall!
In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.

Conditinoing

DemoExerciseReps/SetsHow to/Cues
Protraction Cat 'n' Cow
1x6
Keep your scapula depressed the entire time. Slightly arch your back as you move into retraction and round your back as you push into protraction. The emphasis here should be on the protraction moment. It should feel as if you were trying to make your shoulder touch in front of your chest.
Lock your elbows and turn the pits of your elbows 45 degrees towards the front.
Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself!
Push Up Lean
2x6
Engage your core and create 1 straight line from your feet all the way through your neck. Do not allow your back to arch or your hips to stand out!
Point your feet and lean your shoulders towards the front transferring more weight from your feet into your hands.

Sitting Crane Compression
2x6



Crane Lean - Elevated Feet
1x3
Start by placing and pushing your knees into your armpits. Whilst you move into the final position your knees might slide a bit but will remain high enough to apply pressure.
Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists.
Keep your feet down whilst loading and unloading the shoulders with your bodyweight.
Crane Single Leg Take Off - Elevated Feet
2x2 each side alternating
Lean your shoulders towards the front to transfer weight into your hands. In the same time engage your back to pull your hips up and purposely drive your knees into your arms.
Once the lean is complete and your feet start to feel weightless fully bend one knee at the time. Move slow, stay in control at all times and keep your shoulders and hips squared.
Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists.
Crane Take Off - Elevated Feet
2x4
Begin by placing and pushing your knees into your armpits. Whilst you move into the final position your knees might slide a bit but will remain high enough to apply pressure.
Lean your shoulders towards the front to transfer weight into your hands. In the same time engage your back to pull your hips up and purposely drive your knees into your arms.
With the shoulders in front and post weight in your hands bend your knees more to momentarily take your feet off to hit the freestanding, final position.
Heels to Sky
8x
Engage your lower abs only to push your heels upwards. Imagine you had a ring of fire around your ankles and you do not want to burn.
Stay slow and controlled on the way back down.
Interlock your hands behind your head and keep your shoulders depressed.
Pike Hip Engagements on Back
8x
Focus on keeping the leg straight up as you arch and round your lower back flipping your hips back and forth between the anterior and posterior pelvic tilt.
Keep your opposite heel on the floor.
Do not allow your legs to externally rotate.
Bench Forearmstand Hip Engagements
2x6



Bench Zombie to Slow Lower
6x total
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.
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!
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!
Superman Zombie with Roll
2x6
Elevate your scapula and look at your hands as you lift your upper body.
Protract your shoulders and flip your hips into a posterior pelvic tilt during the forearm plank.
Use your lower back to pull your hips into an anterior pelvic tilt at the top of the zombie.
Planche Lean Pull Through
4x total
Lean your shoulders towards the front to transfer weight from your hands into your feet. When you can not lean any further swing your legs through. Try to stay in control at all times.
Lock your elbows fully. This is a straight arm drill! Rotate the pits of your elbows about 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists.
Keep your lower back straight and place your hips in a slight posterior pelvic tilt. Engage your core and glutes and align your hips with your feet and shoulders.
Half L Sit Push Up - Elevated Hands
2x6
Consider externally rotating your hands to ease pressure on the wrists.
Lock your knees, push your feet together and keep them on the floor at all times.
Keep your hands shoulder wide apart and aim to keep your hips in between your hands.
L Sit Single Leg Lift - Elevated Hands
2x4 each leg alternating
Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists.
Use your hip flexors and core compression muscles to lift the leg.
Use blocks, books, parallettes or anything similar to elevate your hands. This will create room for your hips and make things easier.
Planche Foot Drag
2x12 steps
Lean towards the front and take small steps with your hands. Do not allow your shoulders or hips to wobble. Keep your shoulder lean constant!
Fully lock your elbows on the floor and turn the pit of your elbows 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists.
Keep your lower back straight and place your hips in a slight posterior pelvic tilt. Engage your core and glutes and align your hips with your feet and shoulders.

Finisher - 3 ROunds of

DemoExerciseReps/SetsHow to/Cues
Plank Superman Walk Up Combi
2x each side
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.
Kneeling Shoulder Shrug with Elastic
8x
Lock your elbows and look at your hands.
Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side.
Go slow on the way down and keep your elbows locked. Both directions matter!
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