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Handstand Workout

Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!!  To see the video click the (“+”) symbol next to the exercise name, and it will expand.

Look after yourself and only do what feels safe enough.
Make sure to warm up well. 

Dashboard |  Workout

Specific Warm Up

DemoExerciseReps/SetsHow to/Cues
Forehead to W1x8Start with your head just off the floor and your hands underneath your forehead.
Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back.
Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Straight to W1x8Reach your hands out towards the front to elevate your scapula, then lift the hands up towards the ceiling keeping your chest on the floor.
On the way back stop with your elbows in line with your shoulders and a 90 degree angle in your elbows. Lift your forearms towards the ceiling and squeeze on top for a moment.
Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Back Extension1x8Lock your elbows and place your hands next to your hips. Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor.
Then externally rotate your arms, 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.
Keep your feet about shoulder width apart on the floor the entire time.
Move slowly! The longer this takes the more control and strength you will develop!
Elbow Lift1x8Interlock your hands behind your head and keep your forehead on the floor.
Lift your elbows up as you were trying to make them touch behind your head. Bring them back down slowly. Do not slam them into the floor.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Move slowly! The longer this takes the more control and strength you will develop!
Arm Circle1x12 each directionWith your arms locked and out by the side like an airplane perform small and dynamic circles.
Keep your chest on the floor and lift your head sligthly.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Salt Bae Wrist Curl1x8Start with the palm of your hand facing downwards in front of you.
Using your internal muscles stretch your hands open. Bring your wrist into full extension and spread your fingers wide.
Engage your forearm and hand muscles to make the tips of your fingers touch and curl your wrist into flexion.
Keep your hips and shoulders perfectly squared and parallel to the floor.
Wrist Warm Up1x20secGently stretch your wrists on the floor.
Rotate, twist and move them to stretch them in each direction.
Spend more time in positions where you feel less mobile or even stiff.
Keep your elbows locked and hands shoulder wide apart.
Wall Walk1x2Engage your whole body! Do not allow your back to arch or your shoulder blades to stick out behind your back.
Take small and controlled steps with your hands facing towards the front.
Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.
Do not look at the wall. Instead look at the spot in between your hands.

Wall Basics

DemoExerciseReps/SetsHow to/Cues
Tuck Slide
1x4
Keep your knees together and make them touch the wall as you pull them down.
Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low.
Lock your elbows, elevate your scapula and look at the spot in between your hands.
45 Handstand Single Leg Tuck Slide
1x2 each side none alternating
Isolate the movement into the working leg only. Place the knee on the wall and pull it as low as possible without un-squaring the hips or flipping them into a posterior pelvic tilt.
Focus on the immobile leg. Keeping it perfectly stable is much harder than moving the other knee down to the tuck and back up.
Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.
45 Handstand Lateral Leg Isolation
1x2 each side none alternating
Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top it needs to be in parallel.
Focus on the immobile leg. Keeping it perfectly still is much harder than moving the other one to straddle and back.
Due to the nature of this exercise you will be slightly piked in your single leg straddle position. This is ok as you gain lots of shoulder strength and coordination but moving the wall leg not just against gravity but also against the friction of the wall. Find a flat and even wall and wear slippery socks!
Slide Away to Straddle & Straddle Slide Away to Legs Together
1x2 each
When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally.
Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
Slide Away to Lateral Leg Isolation
1x2 each leg alternating
Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top it needs to be in parallel.
Keep both elbows locked and shoulders elevated. Due to the nature of the movement you will have more weight on one side of your body. It is up to you to create the visual illusion of the weight staying perfectly even between your hands.
You are very close to the wall which forces you to engage properly and follow correct form. If not your foot will touch the wall!
Straddle Slide Away to Lateral Leg Isolation
1x2 each leg alternating
Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top it needs to be in parallel.
Keep both elbows locked and shoulders elevated. Due to the nature of the movement you will have more weight on one side of your body. It is up to you to create the visual illusion of the weight staying perfectly even between your hands.
You are very close to the wall which forces you to engage properly and follow correct form. If not your foot will touch the wall!

Freestanding Handstands

DemoExerciseReps/SetsHow to/Cues
Straight to Tuck & Straight to Straddle
1x2 each
Time your hips and knees when moving between the straight handstand and the tuck. If you were watching this drill from the side the feet should travel down and back up on 1 vertical line.
When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally.
Carry your legs into the straddle from the straight. The downward movement of the legs in combination with gravity will create momentum. The faster you go the harder it will be for your shoulders to stay elevated and your elbows to remain locked.
Leg Circles from Straight
1x2 each direction
Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill.
Hold each position for at least a short moment and bring your body to a visual stop of movement.
Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.
Straight Single Leg Isolation
1x2 each side alternating
Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.
Whilst the aim is to bring the leg all the way down to parallel you can start by only going until around 45 degrees If you are limited by your current level of flexibility or skill.
Carry your leg down slowly and don't drop it. Stay in control at all times. A spectator should be able to say stop at any moment and you should be able to freeze.
Extended Diamond Single Leg Circle from Straight - Diamond L Straddle
2x1 each side
Pike Single Leg Circles from Straight
1x1 each leg & each direction
Your knee should face the floor in the straddle and in the pike position. This means you have to externally rotate the leg when you open towards your middle split.
Don't just focus on the moving leg. The path it takes should almost be on auto pilot by now. Instead invest mental energy into the immobile leg to keep it perfectly stable and immobile!
When combining multiple shapes upside down it is important to stay cool. Move slowly and focus on 1 movement at the time! Do not try to outrun your balance. If you feel like you are losing control: stop, fix your position and only after move on!
Tuck Double Leg Isolation
1x the whole thing
Extending both knees at the same time is heavy. You will feel a lot of pressure on your back and lots of hamstring mobility is required. Consider only extending your legs 50% of the way or bringing the knees up slightly first.
Move slow and try to hold the position with the extended legs for a moment.
Engage your lower back to pull on your hips. Do not allow your lower back to round or your shoulders to collapse towards the front.

Side Warm Up

DemoExerciseReps/SetsHow to/Cues
Kneeling Side Bend
1x4 each side alternating
Place your hands behind your head.
Isolate the side bend between your last rib and the hip bones.
Keep both of your shoulders in line with your hips. Gently drive your bottom shoulder towards the front and the top one towards the back.
Deep Plie Side Bend
1x4 each side alternating
Externally rotate your feet on the floor, push your knees back and hips towards the front as you Plie down.
Isolate the side bend between your last rib and your hips bones. Stay in the deep plie and do not allow your shoulders to rotate.
Keep your shoulders low and far away from your ears.
Straddle Slide Away Deep Side Bend
2x2 each side
Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the other.
Keep your shoulders stable and isolate the side bend between your last rib and the hip bones! Do not allow the shoulder that you are side bending on to collapse towards the front. Look at the spot in between your hands. Do not shift your gaze!
Push your legs open and externally rotate them inside the hips to lock them. Do not allow one of them to close or slide out!
Deep Side Bend
2x2 each side
Keep your shoulders stable and isolate the side bend between your last rib and the hip bones! Do not allow the shoulder that you are side bending on to collapse towards the front. Look at the spot in between your hands. Do not shift your gaze!
Push your legs open and externally rotate them inside the hips to lock them. Do not allow one of them to close or slide out!
Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the other.
Deep Side Bend - Diamond
2x2
Keep your shoulders stable and isolate the side bend between your last rib and the hip bones! Do not allow the shoulder that you are side bending on to collapse towards the front. Look at the spot in between your hands. Do not shift your gaze!
Imagine you are in a toaster. You do not want to burn your knees or shoulders. Do not rotate!
Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the other.

One Arm Prep

DemoExerciseReps/SetsHow to/Cues
Small Transfer Shrug - Legs Together
1x2 each side
Aim to keep your free hand flat on the floor. Of course this is not possible but it will help you to isolate the work into the supporting shoulder and to keep the free shoulder low by your ear.
Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.
Lock your elbows, push out tall and work on staying in control at all times!
Small Transfer Shrug - Full Straddle
1x2 each side
Aim to keep your free hand flat on the floor. Of course this is not possible but it will help you to isolate the work into the supporting shoulder and to keep the free shoulder low by your ear.
Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.
Lock your elbows, push out tall and work on staying in control at all times!
Extreme Miami Floor Combi - Full Straddle
2x each side
Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.
When your hands moves the body should be completely immobile.
Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.
Extreme Miami Floor Combi - Legs Together
2x each side
Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.
When your hands moves the body should be completely immobile.
Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.
Straddle Slide Away to 3 Blocks Step - Full Straddle
2x each side
When your hands moves the body should be completely immobile.
Each time transfer onto the same hand. Step there and step back. This will help you find, understand and solidify your alignment.
Push your legs open actively to lock them in the full straddle.
Lateral Walk - Legs Together
1x 4 blocks there and back
Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.
Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.
Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.
Stretched Out Fingertip Hold from Blocks - Full Straddle
2x each side
Stretched Out Fingertip Hold from Blocks - Legs Together
2x each side

Specific Conditioning

DemoExerciseReps/SetsHow to/Cues
Miami Climbs - Wall
2x2 each side alternating
The push needs to come exclusively from the block arm and should only be vertically. Your body should not change its general position during the climb.
The free hand is for balance only. Only slide up on the fingertips when you can not reach the floor with a flat hand anymore.
Stay focused and go slow on the downward motion of the climb and keep your opposite hip on top of the supporting shoulder. The only thing in your body changing here is the supporting elbow!
Miami Reps in L
1 sets of 4 each side
Partial HSPU
4x total
Aim your head further towards the front and embrace the angle change in your body. Your legs and upper body should balance each other with your hips perfectly on top of the hands.
Focus on your handstand after the push up. Align your shoulders, hips and feet on top of the center of your hands, elevate your scapula and stay fingertip heavy.
Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. Keep your forearms vertical at all times and do not allow your elbows to point towards the back.
Lower to Headstand
2x total
Place the center of your head on the floor and not your forehead! Consider placing a pillow under your head or training on a mat for comfort and security.
Go as slow as possible and try to stay in control the entire time! If you feel like you are about to lose control: Stop and simply try to freeze in place!
Engage your legs! They make up a significant part of your handstand. Lock your knees, point your feet and squeeze the water out of them.
HSPU Slide Away
2x3
Point your feet and slide them on the wall. Avoid walking your feet on the wall. Try using a wall that is smooth and even for your feet to travel without extra resistance.
Separate the movements to stay clean and efficient.
Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. Keep your forearms vertical at all times and do not allow your elbows to point towards the back.
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