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.
|Elastics - Front Flies in 5 Angles||2x8-12 each|
|Elastics - Back Flies in 5 Angles||2x8-12 each|
|Elastics - Outward External Rotations||3x8 each side alternating|
|Elastics - Internal Rotations||3x8 each side alternating|
|Elastics - Upward External Rotations||3x8 each side alternating|
|Cross Pull Elastic Shoulder Rehab||2x8 each side alternating|
|Wrist Warm-Up||Few reps each||Choose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.|
|Mobility Back Row||2x8 each side|
|Bench Zombie Press WITH LOWER BENCH||3x||Focus 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 Hold||3x||Keep 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 Pulls||2x5||Turn 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 standing||3x3||Tuck your knees if necessary|
|Bench Zombie to Compression Hold||2x3||Focus 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 Press||2x3||Chin 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 Press||2x3||Keep 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 Blocks||2x4|
|Bent Knee Stalder Lift Offs||2x6||Keep 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 Extensions||1x4||Do 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 Lifts||2x6&6sec hold||Lift 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 Combi||1x10||Left, Right, Both, Both = 1 Rep. Knees locked, back straight!|
|Half Knee Assisted HSPU in L - Elevated Hands||3xmax -1||Elevate your hands for a wider range of motion. Place your knees on the mat on the way back up for help!|
|Downward Dog HSPU||2x max|
|Downward Dog HSPU Bottom Hold Alternating Leg Lifts - Elevated Feet||2x 3 each leg|
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
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.
Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.