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Enjoy!

Handstand Workout

Here is the full workout. 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. 

Warm Up

DemoExerciseReps/SetsHow to/Cues
Forehead to W8xRotate your thumbs up during the W part. Make sure that your elbows are 90 degrees bent and in line with the shoulders. Do not lift the entire upper body. Only lift the elbows and hands.
Straight to W8xFirst reach out towards the front to elevate the scapula then lift the hands up towards the ceiling. On the way back stop with your elbows in line with the shoulders. Lift your elbows and hands up towards the ceiling here as well. Keep your chest on the floor at all times.
Back Extensions8xStart by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate the arm, 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. Open your legs sligthly for this exercise.
Arm Circles10x each directionIsolate the movement into the arms only. The rest of the body stays tight and immobile. Quick, small and dynamic circles to wake the shoulders up and get them ready.
Elbow Lifts8xKeep your forehead on the floor and interlock your fingers behind your head.
Tuck on Back2x4Push out tall, keep your lower back on the floor at all times! Look at your hands. Keep your knees together and the feet on the same distance to the floor throughout the whole movement!
Wrist Warm UpAs neededStretch your wrists on the floor in all possible directions.

Wall Drills

DemoExerciseSets & RepsHow to/Cues
Wall Walks2x2Scapular elevated at all times. Look at hands at all times. Walk as close as possible to the wall. Do not allow your stomach to touch the wall. Feet only!
L Handstand Leg Isolations1x2 each leg alternatingFocus on isolation! Move 1 leg at the time only. Do not jump away from the wall. Do not bring the foot further away from the wall than the hands as a counterweight! Keep your shoulders over your hands at all times and do not arch your back!
L Handstand Wall Taps2x2 each legStart with a regular L Handstand leg isolation to a straight handstand. Now isolate the moving leg fully and bring it back towards the wall. Gently carasse the wall only. Do not put any weight against the wall and come back to the straight handstand. Do not move your shoulders or use the top leg as a counter weight. To adjust difficulty move your hands closer to the wall.
Slide Away1x3Start with your body in a perfectly straight line. Feet are the only thing touching the wall. Look at your hands and push out tall. Elbows locked. Move your shoulders to the front and slide the feet down the wall. When you are about to fall over take off from the wall and align yourself in a straight, freestanding handstand. Come abck to the wall as one straight unit. Do not close your shoulders on the way back. Do not pull your hips during the slide away. Do not arch your back. The only position change should be in the shoulders!
Straddle Slide Away1x3Do not pike. Do not arch your back. Go slow and focus on perfect technique!
Slide Away to Straddle1x2
Tuck Slides1x3Knees touch the wall. Knees stay together. Hands shoulder width apart! Look at your hands at all times. Do not round your lower back. Do not close shoulders.

Freestanding

DemoExerciseSets & RepsHow to/Cues
Straight to Tuck to Straight2x2Do not round your back or close your shoulders when lowering into the tuck handstand.
Straight to Straddle to Straight2x2Elbows locked, scapular elevated, do not arch or pike.
Leg Circles - Straight Straddle Tuck2x2Keep elbows locked at all times. Do not round your lower back!
Leg Circles - Straight Tuck Straddle2x2Keep elbows locked at all times. Do not round your lower back!
Tuck Single Leg Isolations2x2 each legKeep your hands, shoulders and hips in 1 line at all times. Pull your knees down towards the chest and keep them together. Extend 1 leg at the the time moving from the knee joint only.
Lateral Leg Isolations from Tuck2x2 each leg
Small Side Bends - Wall2x2 each side

Conditioning

DemoExerciseSets & RepsHow to/Cues
Slow Lower from Handstand3xKeep your hands, shoulders & hips in 1 line as long as possible! When you feel like you are losing control do not think lower. Think freeze!
Half Slide Away2x4Start with your body in a perfectly straight line. Feet are the only thing touching the wall. Look at your hands and push out tall. Elbows locked. Move your shoulders to the front and slide the feet down the wall. When you are about to fall over stop and push your feet back up on the wall back to your starting position. Do not pull your hips during this movement. Do not arch your back. The only position change should be in the shoulders!
2on2 Tuck Slides2x3If you do not have blocks place your hands on the floor as close to each other as possible!
Chest to Wall Press3x totalKeep your hands, shoulders and hips aligned. Through the widest straddle bring your feet down towards the floor by your wrists. Work towards closing your feet at the bottom. Come back up without arching the back or moving the shoulders.
Bench Zombie to Compression Hold4xFocus on the bench zombie first. In the moment of the take off your hands, shoulders and hips should be in 1 line. Keep that line as long as possible!
Take offs from 2 Blocks at Wall3x4Similar to the walking dead begin by leaning your shoulders in front. Keep your elbows locked and push your index finger into the floor. Lift the feet off, open your legs sligthly and land on the yoga blocks. Keep your knees and elbows locked the whole time. Do not jump! Place your hands closer to the wall for increased difficulty!
Walking Dead25 totalLean your shoulders in front and push your index finger into the floor. Push your hips towards the ceiling so your feet lift off the floor. Keep your hips in that high position, striaghten out your shoulders and pull your feet towards your hands using your hip flexors and compression muscles. Place your feet on the floor right by your wrist, replace your hands and start again from the top!

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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