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Happy Handstanding!

Training Program

Here is your full workout as an overview. This overview includes name, reps, short cue  and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy!

Hamstrings

DemoExerciseReps/SetsHow to/Cues
Runners Stretch2x 40secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Side Runners Stretch2x 40secHips & shoulders parallel to the floor. Front foot stays in line with hips. Hands slide out towards the side to create a 45 degrees angle between the upper body and the front leg. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Parallel Runners Stretch2x 40secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee.
Parallel Runners Stretch Reps10xHips & shoulders parallel to the floor. Back straight. Hips over back knee. Front knee is locked! Use wall for balance if necessary.
Walking Dog10xHips and shoulders squared. Squeeze shoulder blades behind to open the chest. Back is sligthly arched. Anterior pelvic tilt! Belly button touches leg first!
Sitting 1 Legged Hamstring Stretch10xBack is straight. Pull your knee towards your chest to begin with. Hold it there throughout the whole exercise. Extend your knee fully in each rep!
Runners Stretch Slides10xHips & shoulders squared. Front knee is locked. Do not externally rotate the legs. On the way back up push the front heel into the floor and rotate the hips backwards/anteror pelvic tilt to arch the lower back. Get the feeling of pulling the hips back and up with your behind while lengthening the hamstring.
V-Up Combi with Rope10xBoth knees are locked. Back is straight. Shoudlers are down. Keep to not working leg on th floor for balance and control. Do not externally rotate the legs!

Middle Split

DemoExerciseReps/SetsHow to/Cues
Deep Plie10xImagine you are in a toaster. You don't want to burn your glutes or your knees. Feet externally rotated.
Hip Circles on Back10xHips stay parallel to floor and tailbone stays on floor at all times!
Half Middle Split10xBoth knees, standing foot and pubic bone in line. Move side ways only.
Middle Split with Both Knees Bent2x 1minBoth knees and hips on 1 line. Upper body straight and parallel to the floor. Use pillow or box under chest to get compfortable.
Middle Split Slides10x1 knee is fully locked the other 90 degrees bent. Keep both knees and the hips in 1 line. Push the straight leg outwards away from your body and slide towards the floor. On the way back up push that foot of the straight leg into the floor and the opposite hip down.
Middle Split with 1 Knee Bent40 secStraight knee fully locked to protect from injuries. Both knees and hips on 1 line. Upper body straight and parallel to floor.
Middle Split with 1 Knee Bent - Straight Upper Body40sec
Middle Split on Floor1 minFully lock your knees to protect them from bending. Make sure your feet and hips are in 1 straight line and keep your upper body parallel to the floor.
Widest Pancake with Elevated Feet40sec
Laying Elastic Assisted Tilt40sec
Middle Split Kicks on Back10xKeep your hips on the floor and back straight. Feet and hips are in 1 straight line. Keep your knees fully engaged and externally rotate the legs as soon as they open.
Prep for Swimmer10x
Butterfly on Back10xHips and shoulders stay squared. Feet stay close to the floor.
Middle Split Pulses on Back10xFeet and hips are in 1 straight line. Keep your back straight! Externally rotate your legs

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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