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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.Â
Dashboard | Â Workout
Specific Warm Up
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Forehead to W 1x8 | 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 W 1x8 | 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 Extension 1x8 | 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 Lift 1x8 | 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! | |
 | Elevated Handstand Engagement on Stomach 2x4 | On the bottom end of the body the elevation should be on the quads just before the knees.Look at your hands and keep them around shoulder width apart.Push your lower back up and engage your core to create an even and slightly rounded line. | |
 | Wrist Warm Up as needed | 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. | |
 | Overhead Wrist Curl 2x8 each side | Place your hand overhead, lock your elbow and elevate your scapula. Look towards the front.Open your hand every time your wrist moves into extension and fully close as you move into flexion.Train your forearm muscles and fingers in exactly the way that you need the when fighting for balance in handstand or when gripping a bar or rings. |
Freestanding Handstands
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | 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. | |
 | 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
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Standing Side Bend 6x each side | Imagine you are in a toaster. You do not want to burn your elbows, chest, back or glutes. Do not rotate!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 4x each side | 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. | |
 | Triangle Pose 15sec each side | Place your hand on the floor in front of the foot.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.Look towards the front and reach with your top arm far over to the side. |
Side Bend Training
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Deep Side Bend - None Alternating 2x3 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 2x3 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!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. | |
 | Deep Side Bend - Bottom Leg Bent 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. |
One Arm Prep
| Demo | Exercise | Reps/Sets | How 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! | |
 | Lateral Walk - Full Straddle 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. | |
 | 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 on Blocks - Full Straddle 1x each side | Reach far to the side with the stretched out hand to force your free shoulder low towards your ear.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.Push your legs open actively to lock them in the full straddle. | |
 | Stretched Out Fingertip Hold from Blocks on Blocks - Legs Together 1x each side | Reach far to the side with the stretched out hand to force your free shoulder low towards your ear.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.Engage your legs and keep them together. | |
 | Elastic OAHS - Full Straddle 2x each side | Work your way towards the elastic gradually. First get stable with your fingertips on the floor, then reach for the elastic.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.Push your legs open actively to lock them in the full straddle. | |
 | Elastic OAHS - Legs Together 2x each side | Work your way towards the elastic gradually. First get stable with your fingertips on the floor, then reach for the elastic.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.Engage your legs and keep them together. | |
 | Assisted OAHS - Straddle Straight Straddle 2x2 each side | ||
 | Elastic OAHS - Straight to Straddle 2x each side | ||
 | Elastic OAHS - Straddle Diamond Straddle 2x each side | Isolate the movement into your legs. Keep your shoulders and hips perfectly stable.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.Push out tall from your supporting shoulder. Do not allow it to collapse towards the front. | |
 | Foam Roller OAHS - Full Straddle 1x each side | Go slow and fully focus on each movement a time like it is your last. Start by simply placing your hand on the roll first. Get stable, then move on.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.Push your legs open actively to lock them in the full straddle. | |
 | Foam Roller OAHS - Legs Together 2x each side | Go slow and fully focus on each movement a time like it is your last. Start by simply placing your hand on the roll first. Get stable, then move on.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.Engage your legs and keep them together. | |
 | Foam Roller OAHS Reps - Full Straddle 2x2 each side | Go slow and fully focus on each movement a time like it is your last. Start by simply placing your hand on the roll first. Get stable, then move on.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.Push your legs open actively to lock them in the full straddle. | |
 | Jump to Miami Outside Hold - 2 Blocks 2x each side | Push out tall from your supporting shoulder. Do not allow it to collapse towards the front.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.Start with your shoulders on top of the hands and already significant amounts of weight in your hands before you even begin to jump. Do not move your shoulders throughout the entire attempt. |
Specific Conditioning
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Miami Climbs Side to the Wall 2x3 each side | 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! | |
 | Handstand Push Up 5x total | 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.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. | |
 | Partial Headstand Push Up 3x total | Use a small amount of momentum created by the legs to transfer from the headstand to a HSPU bottom hold position. Your head should slightly pull back in this moment so you can see your hands.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. | |
 | Dead HSPU - Elevated Hands Back to Wall 3x max clean | In each rep place your head on the floor just in front of your hands and release pressure form your arms.Bend one of your knees and place the foot against the wall. Use this for stability and to create distance between you and the wall. Alternate the wall leg either between reps or sets.Keep a straight line between your head and the foot that is not touching the wall but allow this foot to move away form the wall to bring the body into an angle. Move pressure from your shoulders into your upper chest. |