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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. 

Dashboard |  Workout

Specific Warm Up

DemoExerciseReps/SetsHow 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

DemoExerciseReps/SetsHow to/Cues
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 Single Leg Circle
1x1 each side & each direction
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 and in the tuck position it needs to be in parallel.
Focus on the immobile leg. Keeping it perfectly still is much harder than moving the other one in a circle.
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!
Diamond Single Leg Circles from Straight
1x1 each side & each direction
Imagine you are in a toaster. You do no want to burn your glutes, knees or toes! Only pull your feet as close as your flexibility allows it.
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.
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.
Vertical Block Walk - Full Straddle
1x down & up each side
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.
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.
Assisted OAHS - Legs Together
1x each side
Assisted OAHS - Full Straddle
1x each side
Elastic OAHS - Full Straddle
1x each side
Work your way towards the elastic gradually. First get stable with your fingertips on the floor, then reach for the elastic.
Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.
Push your legs open actively to lock them in the full straddle.
Elastic OAHS - Legs Together
1x each side
Work your way towards the elastic gradually. First get stable with your fingertips on the floor, then reach for the elastic.
Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.
Engage your legs and keep them together.
Elastic OAHS - Straight to Straddle
2x1 each side
Isolate the movement into your legs. Keep your shoulders and hips perfectly stable.
Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.
Push out tall from your supporting shoulder. Do not allow it to collapse towards the front.
Elastic OAHS - Straddle to Straight
2x1 each side

Conditioning

DemoExerciseReps/SetsHow to/Cues
Lateral Wall Walk with Stretched Out Fingertips - Legs Together
2 sets of 6 blocks there & 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.
Miami Reps - Side to Wall
2x 3 each side alternating
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!
Vertical Wall Walk with Block on Side
2 sets of down & back up. Each side once per set
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.
Adding the extra block on the side will require you to reach for the block. This will make it harder to keep the free shoulder low! Take the challenge and grow with it!
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.
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