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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. 

Specific 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.
Wrist Warm UpAs neededStretch your wrists on the floor in all possible directions.

Wall Prep

DemoExerciseSets & RepsHow to/Cues
Wall Walks2x3Scapular elevated at all times. Look at hands at all times. Walk as close as possible to the wall. Do not allow your stomach to touch the wall. Feet only!
Tuck Slides2x4Knees touch the wall. Knees stay together. Hands shoulder width apart! Look at your hands at all times. Do not round your lower back. Do not close shoulders.
45 Handstand Single Leg Tuck Slides2x2 each sideKeep the top leg perfectly immobile on top of the hands, shoulders and hips. Keep your lower back straight and your hips in a neutral position.
Tuck Take Off2x2Have your hands slightly further than in a regular tuck slide. Do not lean forward with your shoulders to take the feet off the wall. Instead simply peel the feet off but bending the knees more.
Slide Away3x2Start 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!
45 Handstand Leg Isolations2x1 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!
Wall Take Off to Tuck3x1Keep your hands, shoulders and hips in line when lowering down to the tuck. Engage the muscles of your lower back like you wanted to pull your hips into a slight anterior pelvic tilt to support the weight of the knees.
Slide Away to Straddle2x1First do your regular slide away and then open into a straddle. Do not drop the legs. Instead carefully carry them down. Do not try to outrun your balance!
Straddle Slide Away3x2Do not pike. Do not arch your back. Go slow and focus on perfect technique!

Freestanding

DemoExerciseSets & RepsHow to/Cues
Jump to Tuck3x
Tuck to Straight3xFocus on your tuck jump first. As soon as you have aligned your hips with your already aligned hands and shoulders extend your legs up in a perfectly straight line. Look at your hands and keep your elbows locked at all times. Elevate your scapula so your shoulders cover your ears!
Partial Tuck Jumps2x5Start with your shoulders over your hands and keep them there at all times. Look at your hands and keep your elbows locked. Jump with your feet on the box right behind you without moving your shoulders backwards. in a second jump align your hips with your already aligned hands and shoulders. Do not focus on holding the tuck. The goal here is only to align everything and come straight back down.

Conditioning

DemoExerciseSets & RepsHow to/Cues
Vertical Block Walks in L2x down up down upGo slow and do only 1 movement at the time. Step downwards carefully to reduce the risk of injuries and eleavte your scapula fully after stepping up.
Downward Handstand Dog Push Up Negatives2x4-6
Bench Zombie to Slow Lower2x4Focus on the Bench Zombie technique first! Then focus on working against gravity. Slow the downwards momentum down as much as possible. It is normal that your legs might drop to the floor like heavy stones during the first attempts. Over time you will identify and then train the muscles needed to control this drill!
Standing Pike Planche Leans2x6The smaller the distance between your hands and your feet the harder this gets. Always look at your hands! Round your upper back. Imagine someone is pulling your upper body towards the front on the way back. Externally rotate your hands and feel pressur eon your thumbs the entire time.
Walking Dead2x12Lean your shoulders in front and push your index finger into the floor. Push your hips towards the ceiling so your feet lift off the floor. Keep your hips in that high position, striaghten out your shoulders and pull your feet towards your hands using your hip flexors and compression muscles. Place your feet on the floor right by your wrist, replace your hands and start again from the top!
L Handstand Pulls1x4Start by aligning your shoulders over your hands. Use your back to pull your hips over your hands and shoulders.
Extreme Half Slide Away2x2Slide your feet down the wall while moving the shoulders towards the front. Keep your scapula elevated and core engaged. Your entire body from shoulders to toes needs to stay in 1 straight line. Do not pike at the hips and do not arch your back. Point your feet on the wall and wear socks in the same color as the wall.

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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