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Handstand Workout

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. 

Dashboard |  Workout

Specific Warm Up

DemoExerciseReps/SetsHow to/Cues
Forehead to W
1x8
Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back.
Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Straight to W
1x8
On the way back stop with your elbows in line with your shoulders and a 90 degree angle in your elbows. Lift your forearms towards the ceiling and squeeze on top for a moment.
Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Back Extension
1x8
Then externally rotate your arms, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor.
Keep your feet about shoulder width apart on the floor the entire time.
Move slowly! The longer this takes the more control and strength you will develop!
Elbow Lift
1x8
Lift your elbows up as you were trying to make them touch behind your head. Bring them back down slowly. Do not slam them into the floor.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Move slowly! The longer this takes the more control and strength you will develop!
Elevated Handstand Engagement on Stomach
2x4
On the bottom end of the body the elevation should be on the quads just before the knees.
Look at your hands and keep them around shoulder width apart.
Push your lower back up and engage your core to create an even and slightly rounded line.
Wrist Warm Up
as needed
Rotate, twist and move them to stretch them in each direction.
Spend more time in positions where you feel less mobile or even stiff.
Keep your elbows locked and hands shoulder wide apart.
Overhead Wrist Curl
2x8 each side
Place your hand overhead, lock your elbow and elevate your scapula. Look towards the front.
Open your hand every time your wrist moves into extension and fully close as you move into flexion.
Train your forearm muscles and fingers in exactly the way that you need the when fighting for balance in handstand or when gripping a bar or rings.

Wall Handstand Refinement

DemoExerciseReps/SetsHow to/Cues
Wall Walk
1x3
Take small and controlled steps with your hands facing towards the front.
Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.
Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
Tuck Slide
1x4
Keep your knees together and make them touch the wall as you pull them down.
Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low.
Lock your elbows, elevate your scapula and look at the spot in between your hands.
45 Handstand Single Leg Circle
1x1 each side & each direction none alternating
Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top and in the tuck position it needs to be in parallel.
Focus on the immobile leg. Keeping it perfectly still is much harder than moving the other one in a circle.
Due to the nature of this exercise you will be slightly piked in your single leg straddle position. This is ok as you gain lots of shoulder strength and coordination but moving the wall leg not just against gravity but also against the friction of the wall. Find a flat and even wall and wear slippery socks!
Single Leg Tuck Take Off to Straddle & Back
1x2 each side
Keep your hips and shoulders perfectly squared and parallel to the floor.
Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.
Remind yourself how to do a Single Leg Tuck Take Off first. Stay clean from start to finish.
Tuck Take Off Leg Circle - Straddle Straight Tuck
1x2
Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill.
Hold each position for at least a short moment and bring your body to a visual stop of movement.
Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.
Tuck Take Off Leg Circle - Straight Straddle Tuck
1x2
Work on isolating the movement exclusively into your legs! Your elbows should stay locked and the shoulders fully elevated and immobile throughout the entire drill.
Hold each position for at least a short moment and bring your body to a visual stop of movement.
Do not try to outrun your balance. Stay cool! If something does not go as planned: come to a stop, fix your position and then move on. Alternatively, you can also come down and reset from the top or simply continue.
Tuck Take Off - Lateral Leg Isolation
2x2 each side alternating
Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the legs are in the tuck they need to be in parallel.
Keep both elbows locked and shoulders elevated. Due to the nature of the movement you will have more weight on one side of your body. It is up to you to create the visual illusion of the weight staying perfectly even between your hands.
You are very close to the wall which forces you to engage properly and follow correct form. If not your foot will touch the wall!

Freestanding Training

DemoExerciseReps/SetsHow to/Cues
Straight to Diamond & Diamond to Straddle
1x3 each
Diamond Leg Circles from Straight
1x2 each direction
Imagine you are in a toaster. You do no want to burn your glutes, knees or toes! Only pull your feet as close as your flexibility allows it.
Isolate the movement into your legs. Keep your shoulders and hips perfectly stable.
Lock your elbows, elevate your scapula and look at the spot in between your hands.
Straight Single Leg Isolation
2x2 each side alternating
Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.
Whilst the aim is to bring the leg all the way down to parallel you can start by only going until around 45 degrees If you are limited by your current level of flexibility or skill.
Carry your leg down slowly and don't drop it. Stay in control at all times. A spectator should be able to say stop at any moment and you should be able to freeze.
Lateral Leg Isolation from Straddle
2x1 each side
Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top it needs to be in parallel.
Keep both elbows locked and shoulders elevated. Due to the nature of the movement you will have more weight on one side of your body. It is up to you to create the visual illusion of the weight staying perfectly even between your hands.
Engage your legs! They make up a significant part of your handstand. Lock your knees, point your feet and squeeze the water out of them.
Lateral Leg Isolation from Straight
2x1 each side
Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top it needs to be in parallel.
Keep both elbows locked and shoulders elevated. Due to the nature of the movement you will have more weight on one side of your body. It is up to you to create the visual illusion of the weight staying perfectly even between your hands.
Engage your legs! They make up a significant part of your handstand. Lock your knees, point your feet and squeeze the water out of them.
Single Leg Circles from Straight
2x1 each side & each direction
Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top and in the tuck position it needs to be in parallel.
Keep both elbows locked and shoulders elevated. Due to the nature of the movement you will have more weight on one side of your body. It is up to you to create the visual illusion of the weight staying perfectly even between your hands.
Engage your legs! They make up a significant part of your handstand. Lock your knees, point your feet and squeeze the water out of them.
Pike Leg Circle
2x2
Deep Side Bend - Wall
2x2 each side alternating
Make sure the distance between your armpits and the wall remains constant. Keep your shoulders stable in between your hands.
Adjust the distance to the wall and how far you open your legs according to your available middle split flexibility. Once your hips pike and your back arches you are opening your legs too far.
Only allow your feet to touch the wall and push your legs open fully. They must create one solid structure with your hips.

HSPU Conditioning

DemoExerciseReps/SetsHow to/Cues
Lower to Headstand - Chest to Wall
6x total
Place the center of your head on the floor and not your forehead! Consider placing a pillow under your head or training on a mat for comfort and security.
Your body should travel in a diagonal line. Do not allow your back to arch. Instead protract your shoulders slightly and even round your chest a tiny bit.
Go as slow as possible and try to stay in control the entire time! If you feel like you are about to lose control: Stop and simply try to freeze in place!
HSPU - Back to Wall
2x2-4
Keep a straight line between your head and the foot that is not touching the wall but allow this foot to move away form the wall to bring the body into an angle. Move pressure from your shoulders into your upper chest.
Your upper body should travel down and back up on the same line. Keep your back straight. Make sure not to look at your hands and not to push your shoulders towards your armpits on top.
Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows and rotate their pits towards the front. Elevate your scapula!
Walking Lean Push Up on Knees
2x3
Protract your shoulders and focus on keeping protraction the entire time. To do so you must combine strength and coordination.
When extending your arms your head and shoulders should travel in a vertical line. This is not easy. Overcompensate! It should feel as if you were pushing forward and up in a slightly diagonal line.
Externally rotate your hands to ease the pressure on the wrists.
Tuck Planche Pull Single Leg Take Off
2x2 each side alternating
Take your knees off the floor and lean your shoulders towards the front. The goal is for your hips to be on the same height as your shoulders. Round your back and pull your knees towards your chest using your hip flexors and compression muscles.
Lock your elbows fully. This is a straight arm drill! Rotate the pits of your elbows about 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists.
Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself!
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