1-1 kenza workout – Coach Bachmann

Let's get to work!

Handstand Workout 1

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.

Dashboard | 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 Straddle on Back 2x4		Only open your legs as far as your flexibility allows it today. When opening towards the straddle you will hit a point where your feet naturally want to move away from the floor. Stop there. This is the position of your straddle handstand! 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.
	Forearm Plank Push Up - Elevated Feet 2x3		Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back. Flex your feet on the floor and keep them next to each other. Place your elbows right underneath your shoulders.

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.
	Tuck Slide 1x3		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.
	Wall Tuck Single Leg Extension to Handstand 2x2 each side none alternating		Fully lock your knee in each rep extending the leg up to align it with your already aligned hips, shoulders and 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. Lock your elbows, elevate your scapula and look at the spot in between your hands.
	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.
	Half Slide Away 1x3		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 3x1		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.
	Straddle Half Slide Away 2x2		Don't just lock your legs inside of your hips but actively push them open. Do not accidentally close your legs whilst leaning towards the front., Lock your legs inside of your hips. Do not accidentally close your legs whilst leaning towards the front. 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.
	45 Handstand Lateral Leg Isolation 2x1 each side		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!
	L Handstand Pull to Floor 4x		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.
	Lateral Handstand Wall Step 2 sets of 4 steps there and 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. Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.

Conditinoing

Demo	Exercise	Reps/Sets	How to/Cues
	Dumbbell Shoulder Press 3x6-10 each side
	Kneeling Namaste Shoulder Press 2x12		Look towards the front the entire time and fully lock out on top. Engage your core to keep your back straight.
	Push Up - Band Assisted 3x6		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! Start with your shoulders protracted but allow your blades to moves freely during your push up. Keep your elbows close along your body and bend them at least 90 degrees in each rep. Your elbows should stay on top of your wrists. Do not let them slide towards the back.
	Protraction Push Up 2x8		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! Touch the chest to the floor in each rep. Keep your elbows close along your body.
	Rocking Push Up 2x10		Protract your shoulders and focus on keeping protraction the entire time. To do so you must combine strength and coordination. Keep your elbows close along your body. Externally rotate your hands to ease the pressure on the wrists.
	Band Assisted P Bar Dips 3x6-10		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.
	Single Leg V-Up 3x6 each side alternating		Engage your legs! Lock your knees, point your feet and squeeze the water out of them. Keep the opposite foot on the floor for balance and stability. Keep your legs parallel to each other and your shoulders and hips squared. Engage your arms to be able to swing them dynamically.

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