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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
Extreme Miami Floor Combi2x each side
Lateral Walks - Full Straddle2x each side
3 Blocks Step3x each side legs together
Vertical Walk Up3x each side
Miami to Stretched Out Fingertips Hold - Full Straddle2x max hold each side
Miami to Stretched Out Fingertips Hold - Legs Together to Straddle2x each side
Elastic OAHS - Full Straddle2x each side
Elastic OAHS - Legs Together2x5sec each side
Figas Single Leg Isolation - Straddle to Tuck
Figas Single Leg Isolation - Straddle to Straight
Jump to Assisted OAHS - Full Straddle2x each sidePlace your supporting shoulder over your supporting hand before even starting the drill. Keep it there the entire time. Look at your supporting hand and glue the side of your face against the supporting shoulder as soon as possible. Jump into the one arm position with your opposite hip on top of the supporting shoulder.

OAHS Conditioning

DemoExerciseReps/SetsHow to/Cues
Miami Reps - Wall2x 4 each side
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.

Planche & HSPU Conditioning

DemoExerciseReps/SetsHow to/Cues
L Sit to Stalder4x
L Sit Tuck Press to Handstand2x max clean
HSPU in L - Elevated Hands2x8Elevate your hands for a greater range of motion. Do not arch your back and do not let your elbows flare out! Look at your hands.
Sitting Plate Push Ups2x8Keep your core engaged and look at your hands when you lock your elbows. Picture yourself in a handstand when doing these


DemoExerciseReps/SetsHow to/Cues
Straight to Middle Split2x5 SLOWKnees fully locked. Start the movement by externally rotating the legs. Keep the feet as close to the floor as possible at all times and open the legs until both feet and the hips are on 1 line.
Butterfly on Back2x4 each sideHips and shoulders stay squared. Feet stay close to the floor.
Folded Knee Extension with Block3x8Keep your back as straight as possible and lock your knees 120% on each rep. Point your feet with the ankles and big toes touching each other. Hold the top squeeze for a moment on each rep. Place your hand further towards the front for increased difficulty

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.

Start with your hand open facing towards the ceiling in extension. Now bring the tip of all 5 fingers together and and flex your wrist.

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