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Presses, Planches and HSPU

Conditioning

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!

Do each workout twice a week. You can do these either right after your handstand training or before your weight training

HSPU goes well with push/bent arm workouts.

Planche and press goes well with long arm/ shoulder workouts.

Specific Warm Up

DemoExerciseReps/SetsHow to/Cues
Elastics - Front Flies in 5 Angles2x8-12 each
Elastics - Back Flies in 5 Angles2x8-12 each
Elastics - Outward External Rotations3x8 each side alternating
Elastics - Internal Rotations3x8 each side alternating
Elastics - Upward External Rotations3x8 each side alternating
Cross Pull Elastic Shoulder Rehab2x8 each side alternating
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.
Mobility Back Row2x8 each side

Press & Planche

DemoExerciseReps/SetsHow to/Cues
Bench Zombie Press WITH LOWER BENCH3xFocus on technique! First perform a clean bench zombie. Then with your hands, shoulders and hips perfectly aligned take off and unrol into the handstand. Go slow and focus on each step!
Lower to Compression Hold3xKeep your hands, shoulders and hips in one line. Bring your legs around and pull your feet down towards your wrists while actively pushing the hips up towards the ceiling
Tuck Planche Pulls2x5Turn your hands out, lean your shoulders to the front and keep them in front at all times. Pulling the knees towards the chest is the easy part. Pushing them back out is where it gets difficult!
Slow Lower to L sit from standing3x3Tuck your knees if necessary
Bench Zombie to Compression Hold2x3Focus on the bench zombie first. In the moment of the take off your hands, shoulders and hips should be in 1 line. Keep that line as long as possible!
Back to Wall Press2x3Chin on the chest! Do not touch the wall with the back of your head. Start in a handstand with the back to the wall, the hands turned out and further away from the wall. Your shoulders, whole back and legs are touching the wall. Bring your legs around on the way down. Keep your lower back agains the wall. Work on your compression by pulling the feet down but keep your whole back against the wall the whole time! Then come back up!
Chest to Wall Press2x3Keep your hands, shoulders and hips aligned. Through the widest straddle bring your feet down towards the floor by your wrists. Work towards closing your feet at the bottom. Come back up without arching the back or moving the shoulders.
Press Take offs from 2 Blocks2x4
Bent Knee Stalder Lift Offs2x6Keep your knees higher than your hips. Work on lifting your legs so high that your elbows become visible from the side. Push your shoulders down and show your long nad proud neck!
Stalder Leg Extensions1x4Do not squeeze your legs against your arms. Lift everything as high as possible. Freeze. The only movement that happens should be in your knees! Keep your hips high but push your feet even higher!
Stalder Leg Lifts2x6&6sec holdLift your hips high, keep your elbows locked and push your shoulders down. Without compromising your hip position lift the feet as high as possible. Do not slam them into the floor on the way back down!
V-Up Combi1x10Left, Right, Both, Both = 1 Rep. Knees locked, back straight!

Handstand Push Ups

DemoExerciseReps/SetsHow to/Cues
Half Knee Assisted HSPU in L - Elevated Hands3xmax -1Elevate your hands for a wider range of motion. Place your knees on the mat on the way back up for help!
Downward Dog HSPU2x max
Downward Dog HSPU Bottom Hold Alternating Leg Lifts - Elevated Feet2x 3 each leg

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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With all wrist warm ups there is no specific number I want you to do, just do them until your wrists are fully warmed up. Generally better take more time to warm up instead of less. Pick the exercises that feel the best for your wrists, and if you already have a wrist warm-up routine, just go with that one.

Exercise 1 - Place palm of hand on the floor in various positions and angles (e.g. fingers facing your knees, fingers pointing to the outside, etc) while you load weight on to your arms gently

Exercise 2 - Place one hand on top of the other and only move your arm around (from straight to bend, imagine you are drawing circles with your elbow)

Exercise 3 - Place back of hands on ground and gently load weight on to your arms. Move around from side to side, front and back to stretch them out a bit.

Extend your arms in front of you and open/close your hands. Work on extending your fingers fully.

Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.

Put hands together in front you in a prayer position. Move hands downwards and elbows out to introduce a stretch. Go through these until wrists feel warm and ready