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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.
Single Leg Tuck Take Off2x1 each side
Straddle Slide Away3x2Do not pike. Do not arch your back. Go slow and focus on perfect technique!
Tuck Take Off1x2Have 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.
Tuck Take Off to Staddle to Tuck2x1
Tuck Take Off to Straight2x1
L 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!
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!
Slide Away to Straddle to Straight2x1
Straddle Slide Away to Straight to Straddle2x1
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!
Slide Away Wall Taps3x1


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!
Tuck to Straddle3x1
Tuck to Straddle to Tuck3x1Go slow and focus on 1 movement at the time. Keep your scapula elevated and shoulders over the center of your hands.
L Float Ups3x each sideExchange legs on the way up. First start by doing a slow stepping change. Later start to change legs more dynamically until you never have 2 feet on the wall at the same time.
L Wall Jumps3x each sideJump as direct as possible in the L single leg isolation position. Do not touch the wall with the top foot. Do not move your shoulders at all during this drill, Extend both knees right away!
Swing Up to L3x each sideWeight in hands before you even start. Shoulders above hands. Swing hips and top leg right above. Do not bend the legs. Do not externally rotate. Do not bend your elbows!


DemoExerciseSets & RepsHow to/Cues
Vertical Wall Walks - Legs Together2x down up down up
L Handstand Pull to Floor3x
Chest to Wall Press Negative3x totalonly lower down to the floor
Forearm L Handstand bring Both Legs Back to the Wall at the Same Time2x1 each side
Forearm Zombie3x3
Elbow Taps at Wall2x4 each side
L Handstand Shoulder Corrections2x6
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!
Downward Handstand Dog Push Up Negatives8x total
Butterfly on Back5x each side
Passe Developpe on Back against Elastic5x each side
Anterior Deltoid Raises with Elastic2x10Back is straight & knees sligthly bent. Keep your scapula depressed and bend your elbows sligthly for protection.The knuckle of the index finger should point towards the ceiling.

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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