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Happy Handstanding!

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! Also if you’d rather go through your program offline, download the pdf version, you can find it here.  Looking for your Dashboard? Find it here.

Abs & Core Warm-up

Chose 1 abs/core routine for warm up every day

DemoExerciseReps/SetsHow to/Cues
Germinator ABS Routine3 rounds | See dropdown for description & videos.This is a Level 3 routine.
Do 20 sec of each exercise, back to back Germinator Heat-Up Routine3 Rounds // 20 sec of each exercise back to back | See dropdown for videos & description.This is a Level 2 Routine.
Floor Abs 12-3 rounds / 20sec per exercise | See dropdown for videos & description. This is a Level 1 routine.
Floor Abs 22-3 rounds / 20sec per exercise | See dropdown for videos & description. This is a Level 2 routine.
Ball Abs 12-3 rounds / 20sec per exercise | See dropdown for videos & description. This is a Level 1 routine.
Ball Abs 22-3 rounds / 20sec per exercise | See dropdown for videos & description.This is a Level 2 routine.

Warm-up

DemoExerciseReps/SetsHow to/Cues
W-Raises 8 repsGo slow and focus pulling shoulder blades together
W to Y-Raises 8 repsActively keep lifting arms up on Y-Raises
Back Extensions 8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles 8 per directionExtend arms to the side and create small circular movements
Elbow Raises 8 repsLift elbows as high as you can
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.
Semi Superman1x5 each side
Upper Body Lifts On Side1x10 each side
Lower Body Lifts On Side1x10 each side
Upper & Lower Body Lifts On Side1x10 each side
Keeling Shoulder Shrugs with elastic1x8Elbows locked. Look at hands at all times. Go slow and push as high as possible!

Handstand Foundations

DemoExerciseReps/SetsHow to/Cues
Wall Walks1set, 3 repsWalk as close as possible to the wall, Keep core engaged and shoulders engaged at all times, do not lift feet off wall on bottom between reps
Slide Aways1set, 4 repsDo not pike your hips

Handstand Training

DemoExerciseReps/SetsHow to/Cues
Tuck to Straight & Tuck to Straddle1set, 2reps
Circles 1. Tuck straight straddle tuck & 2. Tuck straddle straight tuckEach one: 1sets, 2repsFocus on control and keeping shoulder elevation
Single Leg Circles from Straight2x1 each side in each direction
2on2 Straight Tuck Straight1x2
2on2 Leg Circles2x1 each direction

Side Bending Training

DemoExerciseReps/SetsHow to/Cues
Standing Side Bends2x6 each side
Kneeling Side Bends2x8 each side
Elevated Kneeling Side Bends1x6 each side
Deep Side Bends - Freestanding1x2 each side
Miami Side Bends - 2 Blocks1x2 each side
Elastic One Arm - Side Bends2x2 each side
Diamond Side Bends2x3 each side

One Arm Training

DemoExerciseReps/SetsHow to/Cues
Miami Outside Hold - Freestanding & Legs Together1sets,10sec each sideOne hand on block one on the floor. Shift over to the side with arm on the floor.
Miami Floor Combi Freestanding Full Straddle & Legs Together2x1 each side Full Straddle
Lateral Walks - 6 block2sets, each side there and backDo 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!
Miami Inside Hold2x5 sec each side
Walk Up & Walk Down2x each side
Elastic One Arm4x max each side
Miami to Stretched out Fingertip hold Full Straddle2x each side
Miami to Stretched out Fingertip hold Legs Together2x each side
Stretched Out Fingertip - Taps3x each side Straddle
Elastic One Arm - Straddle Straight Straddle2x3 each sdie
Jump to Miami Outside Hold - 2 Blocks1x each side
Outside Single Leg Isolation - Straddle to Tuck2x2 each side
Vertical Walks with Blocks on side against the wall. Legs Together2sets, 2reps each sideAdd one block on each side. Focus on control and shoulder elevation. Always shift your opposite hip over your shoulder before moving your arm.

Bent Arm - Strength & Conditioning

Alternatie bent arm conditioning, long arm conditioning and rest day

DemoExerciseReps/SetsHow to/Cues
Assisted 1 Arm Scapula Pull Up2x6-8you can do them with assistance or without. Up to you!
Flag Bottom Activation2x5
Flag Handstand3x
Band Assisted Flag2x max-2sec
Freestanding HSPU with elevated hands3sets, 4 repsUse parallettes or blocks to elevate your hands
video coming soon90 degrees push up straddle5sets, 1 rep
Archer Dips3x 4 -6 each side
Lean Push Ups2x6-8
Lean Push Up Rocking1x 8
Ring Pull Ups1x8-12
Assisted 1 arm Pull Ups1x3 each sideGive yourself a lot of help. There is no rush. Please. this is not a race!
1 Arm Pull Up Negative3-4 per side total
Archer Pull Ups2sets, 4-6reps alternatingIf too difficult do regular ring pulls ups

Long Arm - Strength & Conditioning

DemoExerciseReps/SetsHow to/Cues
Stalder Press2x4
Extreme Chest to Wall Leg Lifts3x3Do a regular chest to wall leg lift. Hold the legs in compression with the feet away from the wall. Now freeze in that compression, close the shoulders slightly bringing the hips towards the floor, open the shoulders back up while keeping that compression and only then when the hands, shoulders and hips are back in line open the hips back up and the feet back towards the wall.
Stalder to Straddle Planch hold2x maxFocus on pushing out and not letting your shoulder blades touch
Handstand to Straddle Planche - Reps2xmax
Tuck to Straddle Planch Hold1set, Max -2repsFocus on pushing out and not letting your shoulder blades touch
Reverse Cow Shoulder Stretch2x20sec
Mana Shoulder Stretch2x20sec
Bent Knee Mana Lift2x4
Band Assisted Mana3xmax
Elastic Mana2x8
Extreme L Sit Lift2x6
Sitting Wall Pancake Lifts2x12Back is straight. Hands close to the hips. Hips do not touch the wall! Lift the feet off the wall without rounding the back or bending the knees!
Skin the Cat1x5
Front Lever Pulls with bent knees3sets, 3repsFrom a dead hang go all the way up until your hips touch the bar. Keep your hips open but knees bent
Ice Cream Maker3x6
Back Lever Pulls3x3
Back lever hold2x max-2sec
Lift into Nutcracker1x3 each sideyou'll have to do this one on rings
Nutcracker to Nutcracker Low2x2
Ring Chest Flies2x6-8
Backflies with elastic3sets, 15 reps
Assisted 1 Arm Shrugs in L2sets, 8 reps

You made it!

You’ve reached the end of this workout. Great job for showing up and getting closer to reaching your goals. Now go rest, relax and enjoy your time off.

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Do: 12 reps

Shoulders are active!

Do: 12 reps

Do: 12 reps

Do: 8 reps

Do: 8 reps

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Start lying on your stomach face down. Legs are locked and nothing moves except for arms.
Arms in 90° angle, with elbows aligned around the height of your eyes.
Focus on pulling your shoulder blades together as you lift your arms and chest up off the ground. Then bring your hands back to your forehead, and back again.

Start by lying on your stomach. Go from a W-Raise into a Y-Raise, meaning extend your arms up in front of you. Once they are extended in front of you lift them up towards the ceiling a little. That is one rep.

Start by lying on your stomach with your arms extended on each side. Have the back of your hand on the floor. Initiate the lift by externally rotating your arms until your thumb is facing the ceiling. Try to lift your chest up as high as you can, as you squeeze your shoulder blades together and pull your shoulder blades back.

Lying with stomach on floor, extend arms to the side and create small circular movements, forward and backwards. Keep head on ground.

Interlace fingers behind your head and lift elbows as high as you can. Head stays on the ground the entire time. Legs are locked and feet pointed.

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