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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.Â
Dashboard | Â Workout
Specific Warm Up
| Demo | Exercise | Reps/Sets | How 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
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Wall Walk 2x2 | 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.Look at the spot in between your hands. Do not look at the wall placing your chin on your chest. | |
 | Single Leg Tuck Slide 1x3 each side alternating | Pull 1 knee down to the tuck at the time whilst keeping your shoulders and hips perfectly squared. Pull the knee down in a vertical line and avoid it sticking out to the side.Do not push your feet up the wall too far between reps. Your hand-shoulder-hips line needs to stay intact at all times.Touch the wall with your feet and the working knee and shin only. | |
 | 45 Handstand Single Leg Tuck Slide 2x2 each side none alternating | 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. | |
 | Single Leg Tuck Hover 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.Bend your tuck knee fully as you take it off the wall and bring your heel close to your glutes. This will help bring the weight on top of the center of your hands. | |
 | Tuck Slide 2x4 | 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. | |
 | Tuck Take Off 2x2 | Do not jump off the wall or lean or shoulder excessively towards the front to get off the wall.Take both feet off the wall at the same time!Lock your elbows, elevate your scapula and look at the spot in between your hands. | |
 | Half Slide Away 3x3 | 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. | |
 | Slide Away 2x2 | 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.Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall.Come back to the wall with your entire body from wrists to toes in 1 straight line. | |
 | L Handstand Single Leg Isolation 1x2 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 Walk Up 3x each side | 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. |
Conditinoing
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walk 3x3 | 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.Look at the spot in between your hands. Do not look at the wall placing your chin on your chest. | |
 | Walking Dead Drag 2x10 steps | ||
 | Half L Sit Push Up - Elevated Hands 2x8 | 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. | |
 | Band Assisted P Bar Dips 2x6 | Bent your elbows until they are at least 90 degrees bent and prevent them from flaring out. If your shoulder mobility allows it go even lower.Use strength! Do not kip or swing to create momentum!Exhale every time you extend your arms. | |
 | Alternating Dumbbell Shoulder Press 2x8 each side |
Finisher - 3 ROunds of
| Demo | Exercise | Reps/Sets | How 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! |