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One Arm Handstands

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! 

Warm Up

DemoExerciseReps/SetsHow to/Cues
Forehead to W8xRotate 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 W8xFirst 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 Extensions8xStart 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 Circles10x each directionIsolate 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 Lifts8xKeep your forehead on the floor and interlock your fingers behind your head.
Tuck on Back2x4Push out tall, keep your lower back on the floor at all times! Look at your hands. Keep your knees together and the feet on the same distance to the floor throughout the whole movement!
Wrist Warm UpAs neededStretch your wrists on the floor in all possible directions.

Wall Drills

DemoExerciseSets & RepsHow to/Cues
L Handstand Leg Isolations1x2 each sideFocus 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 Away1x3Start 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!

Freestanding

DemoExerciseSets & RepsHow to/Cues
Tuck to Straight & Tuck to Straddle 2x each1x2 eachKeep 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 Straddle2x2 each directionKeep elbows locked at all times. Do not round your lower back!
Lateral Leg Isolations from Straight1x3 each side alternatingFocus on moving 1 leg at the time exclusively! Externally rotate the leg as soon as you move it!
Straight Leg Isolations2xKeep 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 Away2x3Connect 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 Straight2x3Use 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 Straight1x2 each side & each direction

Side Prep

DemoExerciseReps/SetsHow to/Cues
Standing Side Bends2x4-6 each side
One Legged Kneeling Side Bends2x4 each side
Elevated Kneeling Side Bends1x4 each side
Deep Side Bends - Wall2x3 each side
Deep Side Bends - Freestanding2x2 each side
Miami Side Bends2x2 each side

One Arm Training

DemoExerciseSets & RepsHow to/Cues
Miami Leg Circles2x2 each sidePlace 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 straddle3x5 sec each sideThe 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 Straddle2x each side Miami Floor Combi to Parallel Legs Straddle
Step Up & Step Down2x2 each sideDo not move the blocks during this exercise. Start the way up and the way down with the same hand. Change sides after!
Lateral Walks4 blocks, there, break, backDo 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 Straddle3x each side max hold
Miami Outside Hold on 2 Blocks - Straddle Straight Straddle2x2 each sideBlock 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.

Conditioning

DemoExerciseSets & RepsHow to/Cues
Vertical Wall Walks2x1 each sideThe 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 L2x8 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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