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!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Forehead to W | 8x | Rotate 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 W | 8x | First 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 Extensions | 8x | Start 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 Circles | 10x each direction | Isolate 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 Lifts | 8x | Keep your forehead on the floor and interlock your fingers behind your head. | |
| Wrist Warm Up | As needed | Stretch your wrists on the floor in all possible directions. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| L Handstand Leg Isolations | 1x2 each side | Focus 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! | |
| Slide Away | 1x3 | Start 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! |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Tuck to Straight & Tuck to Straddle 2x each | 1x2 each | Keep your elbows locked at all times and your scapular elevated. Only the legs should be moving during this drill. Nothing else! | |
| Leg Circles - Straight Tuck Straddle | 2x2 each direction | Keep elbows locked at all times. Do not round your lower back! | |
| Lateral Leg Isolations from Straight | 1x3 each side alternating | Focus on moving 1 leg at the time exclusively! Externally rotate the leg as soon as you move it! | |
| Straight Leg Isolations | 2x | Keep your shoulders and hips squared and parallel. Do not round your back when bringing both legs down. Only go as far as you can keep perfect form. Do not bring both legs back up together. Instead straddle them around! | |
| 2on2 Slide Away | 2x3 | Connect your 2 blocks touching each other side by side on the floor. If you do not have blocks place your hands on the floor only having the side of the index finger and side of the thumbs touch each other. You can also cross your thumbs. Lean your shoulders towards the front sliding the feet down the wall. When your weight is all the way in front take the feet off the wall and push up into a straight handstand. Hold it for a moment and then drop back towards the wall with a solid and completely straight body. Do not pike at your hips. Do not arch your back! | |
| 2on2 Tuck to Straight | 2x3 | Use two blocks side by side touching each other. If you do not have blocks place your hands on the floor next to each other. Start with your shoulders already on top of your hands and keep them there the whole time. Do not arch your back and do not bend your elbows! | |
| Single Leg Circles from Straight | 1x2 each side & each direction |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Standing Side Bends | 2x4-6 each side | ||
| One Legged Kneeling Side Bends | 2x4 each side | ||
| Elevated Kneeling Side Bends | 1x4 each side | ||
| Deep Side Bends - Wall | 2x3 each side | ||
| Deep Side Bends - Freestanding | 2x2 each side | ||
| Miami Side Bends | 2x2 each side |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Miami Leg Circles | 2x2 each side | Place the floor hand close to the block. Hips and shoulders are parallel to the floor with both scapular fully elevated. Bend the block elbow. | |
| Miami Outside Hold full straddle | 3x5 sec each side | The supporting elbow is locked and scpapular elevated. Place the floor hand close to the block and bring the supporting shoulder right above the hand. Side bend sligthly between your last ribs and hip bones in order to bring your opposite glute on top of the supporting shoulder. Keep the block elbow bent and block shoulder down. | |
| Miami Floor Combi to Parallel Legs Straddle | 2x each side | Miami Floor Combi to Parallel Legs Straddle | |
| Step Up & Step Down | 2x2 each side | Do not move the blocks during this exercise. Start the way up and the way down with the same hand. Change sides after! | |
| Lateral Walks | 4 blocks, there, break, back | Do not count the reps, make the reps count! 1 good step is better than finishing the whole set but rushing. Find the 1 arm position in every step! Leave your free shoulder down and keep the hips locked on the outside when you move the hand to the next block! | |
| Miami to Stretched out Fingertip hold Full Straddle | 3x each side max hold | ||
| Miami Outside Hold on 2 Blocks - Straddle Straight Straddle | 2x2 each side | Block elbow is bent. Supporting hand, shoulder and opposite hip in line. Isolate movement in legs only. Externally rotate the legs in the full straddle. Engage your glutes to fully open the hips in the straight handstand. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Vertical Wall Walks | 2x1 each side | The longer this takes the better. Focus on every Position. Opposite hip on top of the supporting shoulder & hand. Floor hand close to the block. First transfer all the way on top then push up vertically only! Leave the floor hand on way up on the floor as long as possible! | |
| Assisted 1 Arm Shrugs in L | 2x8 each side |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!