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.

Start with 1 of these for

Warm Up

Strength - Straight Arm

DemoExerciseReps/SetsHow to/Cues
Low Tuck Planch3xNice and round. Shoulders far to the front. Don't worry about getting your body parallel to the floor for now. You might need high paralettes!
Bent Knee L Sit to Tuck Planch - Reps3x2
L Sit to Half Stalder Press with Bent Knees2x4
Tuck Planch Push Up 3x3
Ring Planch Slides2x 6 Scap Push Ups
Scapular Planche Push Ups with elevated feet2x8-12
L Sit Lift Rings2x8
Front Level Pulls with Bent Knees3sets, 3repsHips guide the movement. You can even arch your back a bit!
Ring Chest Flies on Knees3x6
Back Flies on Rings3x6

Strength - Bent Arm

DemoExerciseReps/SetsHow to/Cues
Partial Freestanding HSPU3x1
Bent Arm Press from Box3x
Freestanding Lower to Headstand1x
Headstand Take Offs3x3
Dolphin HSPU3x
90 Degree Push Up Negatives - Legs together3x
Handstand Push Ups in L2x max clean with 45 sec break
Lean Push Up take Offs4x
Ring Dips3x max
Archer Back Row3x 6-12 each side
Archer Pull Ups4x1 each side
Diamond Push Ups with feet elevated on bench3sets, 8-12 reps

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! 

WordPress Lightbox