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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

DemoExerciseReps/SetsHow to/Cues
Forehead to W
1x8
Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back.
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 to W
1x8
On the way back stop with your elbows in line with your shoulders and a 90 degree angle in your elbows. Lift your forearms towards the ceiling and squeeze on top for a moment.
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 Extension
1x8
Then externally rotate your arms, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of 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!
Elbow Lift
1x8
Lift your elbows up as you were trying to make them touch behind your head. Bring them back down slowly. Do not slam them into the floor.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Move slowly! The longer this takes the more control and strength you will develop!
Elevated Handstand Engagement on Stomach
2x4
On the bottom end of the body the elevation should be on the quads just before the knees.
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.
Wrist Warm Up
as needed
Rotate, twist and move them to stretch them in each direction.
Spend more time in positions where you feel less mobile or even stiff.
Keep your elbows locked and hands shoulder wide apart.
Overhead Wrist Curl
2x8 each side
Place your hand overhead, lock your elbow and elevate your scapula. Look towards the front.
Open your hand every time your wrist moves into extension and fully close as you move into flexion.
Train your forearm muscles and fingers in exactly the way that you need the when fighting for balance in handstand or when gripping a bar or rings.

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
Standing Side Bend
6x each side
Imagine you are in a toaster. You do not want to burn your elbows, chest, back or glutes. Do not rotate!
Isolate the side bend between your last rib and the hip bones.
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.
Deep Plie Side Bend
4x each side
Externally rotate your feet on the floor, push your knees back and hips towards the front as you Plie down.
Isolate the side bend between your last rib and your hips bones. Stay in the deep plie and do not allow your shoulders to rotate.
Keep your shoulders low and far away from your ears.
Triangle Pose
15sec each side
Place your hand on the floor in front of the foot.
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
Half Stalder Changes with Bent Knees
2x2
Bench Forearmstand Hip Engagements
1x6
Bench Zombie to Compression Hold
4x
As you take your feet off first try to keep your hands, shoulders and hip line active. Use your hip flexors only to pull the feet in. When you can not go any further allow your shoulders to move towards the front and for your hips to dip down.
Freeze with your toes hovering off the floor. Actively push your shoulders open and use your back to pull your hips towards an anterior pelvic tilt.
Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows and rotate their pits towards the front. Elevate your scapula!
Chest to Wall Press
2x3
Draw a big circle on the wall by bringing your legs around through the deepest straddle eventually moving into a pancake position to bring your feet down., When lowering to the Stalder the most important moment is when your feet leave the wall. Ideally your shoulders should still be on top of the center of your hands and your hips in a slight anterior pelvic tilt. Use your hip flexors and compression muscles only to pull your feet away from the wall.
Resist with your shoulders to keep them open the entire time. Use your back muscles to pull on your hips. Prevent them from slipping into a posterior pelvic tilt for as long as possible.
On the way back up try to reestablish the straight back and even slight anterior pelvic tilt as early as possible.
HSPU Slide Away
3x3-5
Point your feet and slide them on the wall. Avoid walking your feet on the wall. Try using a wall that is smooth and even for your feet to travel without extra resistance.
Separate the movements to stay clean and efficient.
Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. Keep your forearms vertical at all times and do not allow your elbows to point towards the back.
Walking Lean Push Up
3x4-6
Protract your shoulders and focus on keeping protraction the entire time. To do so you must combine strength and coordination.
When extending your arms your head and shoulders should travel in a vertical line. This is not easy. Overcompensate! It should feel as if you were pushing forward and up in a slightly diagonal line.
Externally rotate your hands to ease the pressure on the wrists.
Weighted P Bar Dips
3x12
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.

 

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