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Happy Handstanding!

Training Program

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 here.  Looking for your Dashboard? Find it here.

warm up

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.
Shoulder Warm-Up on Floor8 reps each | see dropdown for videos/exercisesDo one - either this, or Elastic at Wall. Alternate between these each session.
Elastic Warm-Up At WallAs noted in drop-downDo one - either this, or Shoulder Warm-up on Floor. Alternate between these each session.
Half Snow Angel Upper Body1set, 10reps each side
Half Snow Angel Lower Body1set, 10reps each side
If you feel like you need to add other/do more - go for itAs needed
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.

HSPU Training

DemoExerciseReps/SetsHow to/Cues
Tuck to straight1x
Straight to Straddle2x2
Straight to Tuck to Straight2x2
Single Leg Circles from Straight1x each side
Asymetric Leg Isolations2x
Standing Side Bends1x4 each sideHips parallel to floor. Core engaged. Shoulders down. Do not rotate. Imagine you are in a toaster and don't want to burn yourself.
Elevated Kneeling Side Bends2x3 each side
Deep Side Bends - Wall1x3 each side
Deep Side Bends - Freestanding2x1 each side
Miami Outside Transfers Legs Straddle2x2 each sideCome all the way out every time! Alignt your supporting hand, shoulder and opposite hip. In the outside position significantly less weight should be on the block hand than before!
Lateral Wall Walks - Legs Together2 times 4 blocks there take a break and backEvery time you take a step try getting a little bit taller. I should visually be able to see that difference! Make sure to keep your free shoulder low!
2on2 Tuck Slides3x1-2you can do these also on the floor with the hands closer to each other. I know they are hard but they are what you need!
Miami Climbs - Wall2x2 each side
Miami Climbs in L2x4 each side

Conditioning

DemoExerciseReps/SetsHow to/Cues
Tuck to straight1x
Straight to Straddle2x2
Straight to Tuck to Straight2x2
Single Leg Circles from Straight1x each side
Asymetric Leg Isolations2x
Standing Side Bends1x4 each sideHips parallel to floor. Core engaged. Shoulders down. Do not rotate. Imagine you are in a toaster and don't want to burn yourself.
Elevated Kneeling Side Bends2x3 each side
Deep Side Bends - Wall1x3 each side
Deep Side Bends - Freestanding2x1 each side
Miami Outside Transfers Legs Straddle2x2 each sideCome all the way out every time! Alignt your supporting hand, shoulder and opposite hip. In the outside position significantly less weight should be on the block hand than before!
Lateral Wall Walks - Legs Together2 times 4 blocks there take a break and backEvery time you take a step try getting a little bit taller. I should visually be able to see that difference! Make sure to keep your free shoulder low!
2on2 Tuck Slides3x1-2you can do these also on the floor with the hands closer to each other. I know they are hard but they are what you need!
Miami Climbs - Wall2x2 each side
Miami Climbs in L2x4 each side

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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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.

No band alternative:

Do: 8-12 reps with a total of 2 sets
So... Front Flies, then Elastic Chest Push-ups, then Front Flies again, then Elastic Chest Push-ups

Wrist are facing front (away from wall)

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!

Do: 8-12 reps with a total of 2 sets
So... Front Flies, then Elastic Chest Push-ups, then Front Flies again, then Elastic Chest Push-ups

Rotate hands in push up: bend arms, knuckles facing up, extended hands face each other

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!

No Band Alternative:

Do: 8-12 reps with a total of 2 sets

Grab band with whole hand. Back of hand to back/away from wall.

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!

No Band alternative:

Do: 8-12 reps with a total of 2 sets

Grab band with whole hand. Back of hand to back/away from wall.

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!

No Band alternative:

Do: 10-15 reps with a total of 3 sets

Make sure you’re in line. Pull straight. Elbow stays in spot, use towel to make sure elbow stays on side. Put the thera-band/elastic on the same height as your elbow

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!

No band alternative:

Do: 10-15 reps with a total of 3 sets

Make sure you’re in line. Pull straight. Elbow stays in spot, use towel to make sure elbow stays on side. Put the thera-band/elastic on the same height as your elbow

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!

No Band alternative:

Do: 8-12 reps with a total of 2 sets

Perfect table position
Back engaged and tight whole time
Head in neutral position
3 different hand positions

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!

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