1-1 Kes – Workout – Coach Bachmann

Let's get to work!

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.

Dashboard | Workout

Specific Warm Up

Demo	Exercise	Reps/Sets	How to/Cues
	Standing Straight to Y with Elastic 1x8		Keep your shoulders down and look towards the front. Hold the elastic with your entire hand. We want the back of the hand to face the same direction as your back when the hands are on top. The elastic is basically an extension of the fingers. Stand far enough from your attachment point so you can apply constant backwards pressure on the elastic.
	Outward External Rotation with Elastic 1x8 each side		Externally rotate your arm against the pressure of the elastic whilst keeping your elbow connected to your side. Keep your shoulders down and look towards the front. focus on form and keep the band under constant pressure., "Go slow and controlled. We are training very small stabilizing muscles here. If the applied pressure becomes too high the bigger shoulder muscles will take over. For them the elastic will not apply enough force and the exercise becomes useless. Use a weak elastic, focus on form and keep the band under constant pressure."
	Internal Downward Rotation with Elastic 1x8 each side		Hold your working elbow at a 90 degree angle perfectly in line with both of your shoulders. Imagine you had a solid stick going through your shoulders and the working arm all the way to your elbow. Rotate the arm on this axis. Make sure to use an elastic that only places minimal pressure on your shoulder. If the elastic is too strong different muscles will take over and the exercise will lose its effect.
	Mobility Back Row 1x8 each side		Bend your knees slightly, place equal weight in both feet and keep your shoulders down. Engage your core to stabilize your position as you push your hands out in front of your chest. Keep your hips and shoulders perfectly squared and parallel to the floor.
	Boat to Superman Side Roll 4x each direction		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.
	Italian Wrist Curl 8x each side		Using your internal muscles stretch your hands open. Bring your wrist into full extension and spread your fingers wide. Engage your forearm and hand muscles to make the tips of your fingers touch and curl your wrist into flexion. Keep your forearm around horizontal.
	Prayer Pose Rotation as needed		Keeping your hands in a vertical position push them down in front of your body towards your belly button. Keeping your hands low rotate them for the fingertips to point towards you and then away from you. Keep pressure on your wrists the entire time and rotate your hands sligthly further in each repetition. Keep your shoulders depressed and squared with your hips.

Handstand Training

Demo	Exercise	Reps/Sets	How to/Cues
	Vertical Walk Down - Full Straddle 2x each side		Do not place pressure on the blocks whilst moving them. The goal is to avoid wide handstands. Work on keeping your hips on the outside whilst stepping down. The goal is to arrive in a Miami Inside Position with the block elbow bent and the opposite hip on top of the supporting shoulder. Step down carefully. Do not smash into the floor.
	Wall Walk 1x3		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.
	45 Handstand Lateral Leg Isolation 1x2 each side none altrernating		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!
	Triple Switching Straddle Slide Away 1x2		When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally. Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions. 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!
	Lateral Leg Isolation from Straight 2x2 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. Keep both elbows locked and shoulders elevated. Due to the nature of the movement you will have more weight on one side of your body. It is up to you to create the visual illusion of the weight staying perfectly even between your hands. Engage your legs! They make up a significant part of your handstand. Lock your knees, point your feet and squeeze the water out of them.
	Narrow Leg Circles 1x2 each direction		In the straight and tuck handstand your feet should be parallel. As soon as your feet open towards the straddle handstand externally rotate your legs from your hips. Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions. Use 2 blocks touching each other or place your hands on the floor right next to each other where the thumbs are either crossed aligned side by side.
	Half Middle Split - Side Bend 1x4 each side		Push your opposite hip down towards the heel of the standing foot. Reach your hand far over the top to create a side stretch whilst keeping your shoulders low. Imagine you were in a toaster. Do not allow your hips to rotate. Keep them right underneath your shoulders and in line with your foot and knee.
	Deep Side Bend - None Alternating 2x2 each side		Keep your shoulders stable and isolate the side bend between your last rib and the hip bones! Do not allow the shoulder that you are side bending on to collapse towards the front. Look at the spot in between your hands. Do not shift your gaze! Push your legs open and externally rotate them inside the hips to lock them. Do not allow one of them to close or slide out! Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the other.
	Small Transfer Shrug - Full Straddle 2x2 each side		Aim to keep your free hand flat on the floor. Of course this is not possible but it will help you to isolate the work into the supporting shoulder and to keep the free shoulder low by your ear. Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger. Lock your elbows, push out tall and work on staying in control at all times!
	Small Transfer - Legs Together 2x each side		Lock your elbows, push out tall and work on staying in control at all times! Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger. Engage your legs! They make up a significant part of your handstand. Lock your knees, point your feet and squeeze the water out of them.
	Lateral Walk - Legs Together 2 sets of 4 Blocks there & Back		Look at the hand that you are standing on and connect the side of your face with the supporting shoulder. Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue. Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.
	Lateral Walk - Full Straddle 2 sets of 4 Blocks there & Back		Look at the hand that you are standing on and connect the side of your face with the supporting shoulder. Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue. Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.
	Assisted OAHS - Legs Together 2x each side
	Assisted OAHS - Full Straddle 2x each side

Conditioning

Demo	Exercise	Reps/Sets	How to/Cues
	Lateral Wall Walk - Legs Together 2 sets of 6 blocks there and back		Align your supporting shoulder and opposite hip through side bending on top of your supporting hand in each step. Look at the hand that you are standing on and connect the side of your face with the supporting shoulder. Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.
	Vertical Wall Walk - Legs Together 2 sets of down up down up		Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger. Place your floor hand close to the block to make getting on top of it easier. Before pushing up align your block hand, shoulder and opposite hip. For this bend your block elbow and bend towards the side between your hip bones and the last rib.
	Miami Climbs - Wall 2x2 each side		The push needs to come exclusively from the block arm and should only be vertically. Your body should not change its general position during the climb. The free hand is for balance only. Only slide up on the fingertips when you can not reach the floor with a flat hand anymore. Stay focused and go slow on the downward motion of the climb and keep your opposite hip on top of the supporting shoulder. The only thing in your body changing here is the supporting elbow!

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