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.
| 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 |
|---|---|---|---|
| Wall Walks | 2x2 | Engage 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. | |
| Tuck Slides | 2x4 | 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.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. | |
| Tuck Take Off to Straddle to Tuck | 1x2 | Focus on one step at the time. The first step is the tuck take off.Pull your knees into a tight tuck on the way back to avoid touching the wall.Focus on the rotation of your legs inside of your hips. In the tuck position they are in parallel. When you push them open into the straddle they are externally rotated with your knees looking towards the floor.Lift your legs. Do not let them hang behind in a pancake and drag you down. | |
| Tuck Take Off to Straight to Tuck | 1x2 | Focus on one step at the time. The first step is the tuck take off.Time your hips and knees. If you were watching this drill from the side the feet should travel down and back up on 1 vertical line.Focus on your shoulders. Keeping them elevate is key here. Do not allow them to close or to slide towards the front.Pull your knees as low as possible in the tuck but stop before your lower back rounds. Engage the muscles in your lower back to pull your hips into a slight anterior pelvic tilt to support the weight of your legs. | |
| Slide Away to Straddle to Straight | 1x2 | 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.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! | |
| Straddle Slide Away to Straight to Straddle | 1x2 | Remind yourself how to do a Slide Away first. Lean your shoulders towards the front the get the feet off the wall and stabilize your handstand.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 | 2x2 each side alternating | Keep your hips and shoulders perfectly squared and parallel to the floor.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! | |
| L Handstand Wall Taps | 2x2 each side alternating | Focus on your shoulders. Keeping them elevate is key here. Do not allow them to close or to slide towards the front.Keep your immobile leg perfectly on top of the hands, shoulders & hips. Do not arch it towards the back as a counterweight.Keep your elbows locked and elevate your scapula fully at all times.In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Tuck to Straight & Tuck to Straddle | 2x2 each | 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!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.In the straight and tuck handstand your feet should be parallel. As soon as your feet open towards the straddle handstand externally rotate your legs from your hips.Jump into the tuck handstand and stabilize your position first before moving on. | |
| Leg Circles | 1x2 each direction | 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.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 Double Leg Isolations | 2x | Keep your immobile leg perfectly on top of the hands, shoulders & hips. Do not arch it towards the back as a counterweight.Engage your back and flip your hips into an anterior pelvic tilt when bringing both legs down but avoid arching your back completely.Go slow when opening into the straddle at the end. The change of position will shift the pressure on your body quite a bit. Combine this with momentum and you can almost be guaranteed to fall over!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. | |
| Tuck Double Leg Isolations | 2x1 each side | During the tuck leg extensions keep your knees glued together and isolate the movement exclusively into your knees joints.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. | |
| Lateral Leg Isolations from Straight | 2x2 each side | Focus on the immobile leg. Keeping it perfectly still is much harder than moving the other one to straddle and back.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.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. | |
| Lateral Leg Isolations from Tuck | 2x2 each side | Lift your legs. Do not let them hang behind in a pancake and drag you down.Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the legs are in the tuck they need 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.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder. | |
| Single Leg Circles from Straight | total of 2x1 each side & each direction | 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!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 and in the tuck position 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.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. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| L Handstand Pull to Floor | 3x | Place your hands in the distance of the L Handstand. Point your feet so the top of your feet touches the the wall.Start in a perfectly straight line from hands to toes. Flip your hips into an anterior pelvic tilt and make them guide the movement. Align your shoulders and hips on top of your hands as your feet slide down the wall.As your legs approach horizontal continue to pull on your hips with your back until your feet leave the wall and lower towards your hands.Push your shoulders open and pull with your back to slow the movement as much as possible. Close your shoulders as late as possible. Keep your elbows locked at all times. | |
| Advanced Single Leg Isolation Back to Wall | 2x2 each side | ||
| Beginner Back to Wall Press | 3x total | ||
| Chest to Wall Press | 3x total | Start with your hands, shoulders and hips vertically aligned with only feet touching the wall. The exact distance to the wall will depend on your current level of flexibility.Draw a big circle on the wall by bringing your legs around through the deepest straddle eventually moving into a pancake position to bring your feet down., When lowering to the Stalder the most important moment is when your feet leave the wall. Ideally your shoulders should still be on top of the center of your hands and your hips in a slight anterior pelvic tilt. Use your hip flexors and compression muscles only to pull your feet away from the wall.Resist with your shoulders to keep them open the entire time. Use your back muscles to pull on your hips. Prevent them from slipping into a posterior pelvic tilt for as long as possible.On the way back up try to reestablish the straight back and even slight anterior pelvic tilt as early as possible. | |
| Bench Zombie to Compression Hold | 3x total | Start by leaning your shoulders towards the front only. Then engage your back to pull your hips up and into a slight anterior pelvic tilt whilst bringing the shoulders back. The goal here is to align the shoulders and hips on top of the hands.As you take your feet off first try to keep your hands, shoulders and hip line active. Use your hip flexors only to pull the feet in. When you can not go any further allow your shoulders to move towards the front and for your hips to dip down.Freeze with your toes hovering off the floor. Actively push your shoulders open and use your back to pull your hips towards an anterior pelvic tilt.Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows and rotate their pits towards the front. Elevate your scapula! | |
| Forearm Zombie | 5x | Start with a straight body and lean your shoulders towards the front only. Then engage your back and pull on your hips to bring them up. In the same time bring your shoulders back sligthly.Point your feet on the floor. Wear slippery socks or add a slider between your feet and the floor. Straighten your knees and only allow them to bend a tiny bit at the very end if you really must due to a lack of hamstring mobility.Push tall from your shoulders and do not allow your head to touch the floor or your hands.Pull your feet as close as possible towards your elbows and your hips as high as possible in each rep. | |
| Forearm L Handstand bring Both Legs Back to the Wall at the Same Time | 2x1 each side | Use your lower back muscles to pull your hips towards the anterior pelvic tilt. This will help you apply enough force to support the weight of your legs.Go as slow as possible and try to stay in control the entire time! If you feel like you are going to low and you are about to lose control: Stop and simply try to freeze in place!Place weight into your hands to be able to stay in control and elevate your shoulders to make sure your head does not touch the floor.In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension. | |
| Deep Side Bends - Wall | 2x2 | Keep your shoulders stable and isolate the side bend between your last rib and the hip bones!Make sure the distance between your armpits and the wall remains constant. Keep your shoulders stable in between your hands.Adjust the distance to the wall and how far you open your legs according to your available middle split flexibility. Once your hips pike and your back arches you are opening your legs too far.Only allow your feet to touch the wall and push your legs open fully. They must create one solid structure with your hips. | |
| Vertical Wall Walk Baby Straddle | 2x down up down up | 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.Place your floor hand close to the block to make getting on top of it easier.Before pushing up align your block hand, shoulder and opposite hip. For this bend your block elbow and bend towards the side between your hip bones and the last rib.The baby straddle position is harder to control but gives you the advantage that your opposite leg and the supporting arm create one perfect vertical line. | |
| L Sit Leg Lifts | 2x3 each side | Gain control of your legs before you attempt to lift them off the floor. Do not jump with your legs or lift one after the other. Use strength only.Push your shoulders down. Show your neck long and proud like a swan.Use your hip flexors and core compression muscles to lift the legs. In the same time stabilize your body with your shoulders.Use blocks, books, parallettes or anything similar to elevate your hands. This will create room for your hips and make things easier. | |
| Walking Dead | 2x15 | Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows and rotate their pits towards the front. Elevate your scapula!Lean your shoulders towards the front to transfer weight from your feet into your hands. Raise on your tippy toes and resist with your shoulders to prevent them from collapsing. Push your index fingers into the floor.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.In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension. | |
| Walking Lean Push Ups | 2x max | Lower down from a regular push up position. Now walk your feet towards the front to bring your shoulders towards the front and push back up. Then walk back to your starting position. Engage your core to keep your body from toes to head stable.Protract your shoulders and focus on keeping protraction the entire time. To do so you must combine strength and coordination.When extending your arms your head and shoulders should travel in a vertical line. This is not easy. Overcompensate! It should feel as if you were pushing forward and up in a sligthly diagonal line.Externally rotate your hands to ease the pressure on the wrists. | |
| Elevated Downward Handstand Dog Push Up Negatives | 2x max | Elevate your hands and feet for increased range of motion.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!From your starting position draw an imaginary line starting at your hips through your shoulders and head. Extend this line until it hits the floor. Use this spot as a target for your head when lowering.Consider placing a pillow on the floor underneath your head for added safety and comfort. | |
| Straight to Middle Split | 2x8 | Start the movement by externally rotating the legs.Keep your feet as close as possible to the floor and open your legs until your feet are in line with the hips.Make sure your hips stay straight. Do not allow them to rotate into a posterior pelvic tilt.Fully lock your knees. | |
| Lateral Wall Walks - Baby Straddle | 2x there and back with 4 blocks | The baby straddle position is harder to control but gives you the advantage that your opposite leg and the supporting arm create one perfect vertical line.Align your supporting shoulder and opposite hip through side bending on top of your supporting hand in each step.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.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. | |
| Back to Wall Press Compression | 2x4 |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Alternating Single Arm Z-Press | 15x each side alternating | Sit on the floor with straight legs and the torso perpendicular to the floor.Extend your arm overhead without leaning towards the back.Connect the shoulder of your extended arm with your ear. Look at the hand and elevate the scapula.Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. | |
| Forearm Plank Walk Ups | 5x each side | Start on your forearms with your shoulders on top of your elbows.Engage your core and create 1 straight line from your feet all the way through your neck.Walk up to a push up and back down to the forearm plank using your core muscles to keep your hips and shoulders squared. Slow down on your descent to minimize impact.Protract and depress your scapula. Do not allow your shoulder blades to stick out behind. | |
| Valentines Day Special | 30x | Start on your forearms with your shoulders on top of your elbows.Engage your core and create 1 straight line from your feet all the way through your neck.Point and flex your feet to push your shoulders out towards the front and the opposite direction. Keep your body line intact!Protract and depress your scapula. Do not allow your shoulder blades to stick out behind. |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!