Let's get ready for what is to come!

Handstand Prep and Strength

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! 

Handstand Prep

DemoExerciseSets & RepsHow to/Cues
Box Tuck Walk2x5Make sure your box is high enough so your lower back does not round in the tuck position. Better use a box too high than too low!
L Handstand Single Leg Isolations2x2 each leg alternatingDo this with the knee of the working leg 90 degrees bent
Box Tuck Leg Isolation3x2 each legYou do not have to go all the way up. Don't close you legs all the way. Just hover the second leg off the box!
L Handstand Leg Isolations3x each sideSame thing here. Don't focus too much much about the straight handstand hold with legs together. Let's just get the weight off the boxes!
Vertical Block Walks in L2x2 each side
Miami Climbs in L1x3 each side
Assisted 1 Arm Shrugs in L3x3 each side
Bent Arm Press Bottom Hold3x max
Handstand Push Ups in L WITH ELEVATED HANDS3xmax - 1Elevate hands!
Downward Dog HSPU Bottom Hold Alternating Leg Lifts - Elevated Feet2x4 each side
Kneeling Shoulder Shrugs with Elastic2x15Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down

Planch and Chest

DemoExerciseSets & RepsHow to/Cues
Planche Leans1x6
Planch Slides2x5
Tuck Planche Pulls2x6Turn your hands out, lean your shoulders to the front and keep them in front at all times. Pulling the knees towards the chest is the easy part. Pushing them back out is where it gets difficult!
Lean Push Ups2x8
Lean Push Ups - Rocking1xmax
Lean Push Up Take Offs with Bent Knees3x

Bit of Back

DemoExerciseSets & RepsHow to/Cues
Bent Over Back Row with Elastic3x12Knees sligthly bent. Lean in front. Pull the elastic up along your body as if you were trying to pull your pants up. Squeeze your elbows towards each other behind your body.
back flies with elastic2x12
Sitting Posterior Deltoid Flies2x12
V-Up Combi10xLeft, Right, Both, Both = 1 Rep. Knees locked, back straight!

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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