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
Partial 90 Degree Push Up3x
Dolphin HSPU3x
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! 

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