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Handstand Training

Here is your full workout as an overview. This overview includes name, reps, short cue  and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy!

Warm Up

DemoExerciseReps/SetsHow to/Cues
Forehead to W8 repsGo slow and focus pulling shoulder blades together
Straight to W8 repsActively keep lifting arms up on Y-Raises
Back Extensions8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles8 per directionExtend arms to the side and create small circular movements
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.

Handstand Drills on 2 Hands

DemoExerciseSets & RepsHow to/Cues
Leg Circles - Straight Tuck Straddle1x2 eachKeep elbows locked at all times. Do not round your lower back!
Tuck Leg Isolations2x each leg alternating
Straight Single Leg Isolations1x2 each leg alternatingKeep your top leg immobile. Do not use it as a counter weight. Keep your hips and shoulders squared and parallel. Push out tall and keep your weight in the fingertips!
Asymetric Leg Isolations1x2 each side
2on2 Straight Straddle Straight1x4Use two blocks side by side touching each other. If you do not have blocks place your hands on the floor next to each other.
2on2 Leg Circles1x2 each directionUse two blocks side by side touching each other. If you do not have blocks place your hands on the floor next to each other. Isolate your hips and shoulders. Do not move them at all and only move the legs inside of the hip joint. Pull your knees down towards your chest when you get to the tuck position.

Side Bend Training

DemoExerciseReps/SetsHow to/Cues
Standing Side Bends2x4-6 each side
One Legged Kneeling Side Bends2x4 each side
Elevated Kneeling Side Bends1x4 each side
Deep Side Bends - Freestanding1x3 each side
Elastic One Arm - Side Bends3x2 each side
Deep Side Bends - Top Leg Bent - ELASTIC3x2 each side

1 Arm Training

DemoExerciseSets & RepsHow to/Cues
Extreme Miami Floor Combi2x each side
Lateral Walks4blocks there and back. 1x legs together & 1 time legs straddleDo not count the reps, make the reps count! 1 good step is better than finishing the whole set but rushing. Find the 1 arm position in every step! Leave your free shoulder down and keep the hips locked on the outside when you move the hand to the next block!
Vertical Block Walks1x each side straddle & 1x each side legs together
Elastic One Arm1x 15 sec each side legs together & legs straddle
One Arm2x 15 sec each side legs together & legs straddle
Elastic One Arm - Straddle Straight Straddle2x2 each side
Miami Outside Hold on 2 Blocks - Straddle Straight Straddle1x3 each sideBlock elbow is bent. Supporting hand, shoulder and opposite hip in line. Isolate movement in legs only. Externally rotate the legs in the full straddle. Engage your glutes to fully open the hips in the straight handstand.
Figas Outside Leg Isolation - 90 Degrees1x2 each sidefocus on isolation!
Figas Isolation2x each sideIn this video I am going back and forth between the 90 degrees position and almost a figas position. Work on this a bit as well just like just going in and out of the figas!
Figas Compressions2x4 each side
Figas Stretched Out Fingertips3x each side

1 Arm COnditioning

DemoExerciseSets & RepsHow to/Cues
Vertical Wall Walks with Block on Side2x down up down upThe block on the side is to make keeping the shoulder down harder. You now have to not just move the block to the side but also up. Make sure your bent elbow guides the movement and do not pull your free shoulder up!

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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With all wrist warm ups there is no specific number I want you to do, just do them until your wrists are fully warmed up. Generally better take more time to warm up instead of less. Pick the exercises that feel the best for your wrists, and if you already have a wrist warm-up routine, just go with that one.

Exercise 1 - Place palm of hand on the floor in various positions and angles (e.g. fingers facing your knees, fingers pointing to the outside, etc) while you load weight on to your arms gently

Exercise 2 - Place one hand on top of the other and only move your arm around (from straight to bend, imagine you are drawing circles with your elbow)

Exercise 3 - Place back of hands on ground and gently load weight on to your arms. Move around from side to side, front and back to stretch them out a bit.

Extend your arms in front of you and open/close your hands. Work on extending your fingers fully.

Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.

Put hands together in front you in a prayer position. Move hands downwards and elbows out to introduce a stretch. Go through these until wrists feel warm and ready