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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.

Wall 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.
Tuck Slide
1x4
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.
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.
Triple Switching Slide Away
1x3
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!
Triple Switching Straddle Slide Away
1x3
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!
Slide Away to Lateral Leg Isolation
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.
You are very close to the wall which forces you to engage properly and follow correct form. If not your foot will touch the wall!

Freestanding Handstands

DemoExerciseReps/SetsHow to/Cues
Diamond Leg Circles from Straight
2x 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.
Isolate the movement into your legs. Keep your shoulders and hips perfectly stable.
Lock your elbows, elevate your scapula and look at the spot in between your hands.
Straight Single Leg Isolation
2x2 each side alternating
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.
Whilst the aim is to bring the leg all the way down to parallel you can start by only going until around 45 degrees If you are limited by your current level of flexibility or skill.
Carry your leg down slowly and don't drop it. Stay in control at all times. A spectator should be able to say stop at any moment and you should be able to freeze.
Tuck Single Leg Isolation
2x2 each side alternating
During the tuck leg extensions keep your knees glued together and isolate the movement exclusively into your knees joints.
Move slow and try to hold the position with the extended leg for a moment.
Engage your lower back to pull on your hips. Do not allow your lower back to round or your shoulders to collapse towards the front.
Lateral Leg Isolation from Straddle
2x2 each side alternating
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
2x 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.

Side Warm Up

DemoExerciseReps/SetsHow to/Cues
Triangle Pose - Reps
8x each side
Only bend as deep as you can control the movement. Quality over depth!
Keep both of your shoulders in line with your hips. Gently drive your bottom shoulder towards the front and the top one towards the back.
Look towards the front and reach with your top arm far over to the side.
Half Middle Split - Side Bend
6x 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.
Active Triangle Pose
10sec each side
Only bend as deep as you can control the movement. Quality over depth!
Keep both of your shoulders in line with your hips. Gently drive your bottom shoulder towards the front and the top one towards the back.
Look towards the front and reach with your top arm far over to the side.

Side Bend Training

DemoExerciseReps/SetsHow to/Cues
Deep Side Bend - Wall
1x3 each side alternating
Make sure the distance between your armpits and the wall remains constant. Keep your shoulders stable in between your hands.
Adjust the distance to the wall and how far you open your legs according to your available middle split flexibility. Once your hips pike and your back arches you are opening your legs too far.
Only allow your feet to touch the wall and push your legs open fully. They must create one solid structure with your hips.
Straddle Slide Away Deep Side Bend
2x2 each side alternating
Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the other.
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!
Deep Side Bend
2x2 each side alternating
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.

OAHS Training

DemoExerciseReps/SetsHow to/Cues
Small Transfer - Full Straddle
2x2 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.
Small Transfer - Legs Together
2x2 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.
Miami Transfer - Full Straddle
2x2 each side
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.
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.
Miami Transfer - Legs Together
2x2 each side
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.
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.
Miami Floor Combi Part 2 - Full Straddle
3x each side
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.
When your hands moves the body should be completely immobile.
Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.
Miami Floor Combi Part 2 - Legs Together
3x each side
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.
When your hands moves the body should be completely immobile.
Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.
3 Blocks Step - Legs Together
3x each side
Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.
Each time transfer onto the same hand. Step there and step back. This will help you find, understand and solidify your alignment.
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.

Conditioning

DemoExerciseReps/SetsHow 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 Reps in L
2x4 each side none 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!
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