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Handstand Training

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. 

Shoulder Warm Up

DemoExerciseReps/SetsHow to/Cues
Forehead to W8 repsGo slow and focus pulling shoulder blades together
Straight to W8 repsActively keep lifting arms up on Y-Raises
Back Extensions8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles8 per directionExtend arms to the side and create small circular movements
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.

Handstand Basics

DemoExerciseReps/SetsHow to/Cues
Tuck to Straight & Tuck to Straddle1x2Keep your elbows locked at all times and your scapular elevated. Only the legs should be moving during this drill. Nothing else!
Leg Circles - Straight Straddle Tuck1x2Keep elbows locked at all times. Do not round your lower back!
Leg Circles - Straight Tuck Straddle1x2Keep elbows locked at all times. Do not round your lower back!
Straight Double Leg Isolations2xStraight Double Leg Isolations
Single Leg Circles from Straight2x1 each side each directionKeep your shoulders elevated and elbows locked the entire time. Do not move your hips and make sure the immobile leg is actually immobile on top. Focus on external rotation of the working leg in the full straddle.
Tuck Single Leg Isolations2x2 each leg alternatingKeep your hands, shoulders and hips in 1 line at all times. Pull your knees down towards the chest and keep them together. Extend 1 leg at the the time moving from the knee joint only.

Side Warm Up

DemoExerciseReps/SetsHow to/Cues
Standing Side Bends with Arms Over Head2x6 each side
Elevated Kneeling Side Bends2x8 each side
Elevated Standing Side Bends1x6 each side
Deep Side Bends - Wall2x3 each side
Deep Side Bends - Freestanding2x2 each side

OAHS Training

DemoExerciseReps/SetsHow to/Cues
Miami Transfers2x3 each sideGo slow. Hit all 3 positions. Hold each position for a moment. Keep the block elbow bent and the floor hand close to the block.
Extreme Miami Floor Combi2x each side
3 Blocks Step2x each side legs together
Lateral Walks - 4 blocks - Full STraddlethere BREAK backDo not count the reps, make the reps count! 1 good step is better than finishing the whole set but rushing. Find the 1 arm position in every step! Leave your free shoulder down and keep the hips locked on the outside when you move the hand to the next block!
Vertical Walk Down1x each side full straddle & legs togetherHold the miami inside position. Hold the miami outside position. Do not rush. Do not just throw the block to the side!
Vertical Walk Up1x each side
Walk Up & Walk Down1x each side

OAHS Conditioning

DemoExerciseReps/SetsHow to/Cues
Lateral Wall Walks - Legs Together2x 6 blocks there and backEvery time you take a step try getting a little bit taller. I should visually be able to see that difference! Make sure to keep your free shoulder low!
Vertical Wall Walk Baby Straddle2x down up down up
Assisted 1 Arm Shrugs in L2x 8-12 each sideLook at the hand you are standing on. Transfer your weight onto that hand and keep a slight side bend for the entire duration of the exercise. Work with your supporting shoulder only. The fingertips are for balance assistance only. Make sure the free arm is locked and the hand as far away from you as possible.

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