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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 W1x8Start with your head just off the floor and your hands underneath your forehead.
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 W1x8Reach your hands out towards the front to elevate your scapula, then lift the hands up towards the ceiling keeping your chest on the floor.
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 Extension1x8Lock your elbows and place your hands next to your hips. Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor.
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 Lift1x8Interlock your hands behind your head and keep your forehead on the floor.
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!
Arm Circle1x12 each directionWith your arms locked and out by the side like an airplane perform small and dynamic circles.
Keep your chest on the floor and lift your head sligthly.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Salt Bae Wrist Curl1x8Start with the palm of your hand facing downwards in front of you.
Using your internal muscles stretch your hands open. Bring your wrist into full extension and spread your fingers wide.
Engage your forearm and hand muscles to make the tips of your fingers touch and curl your wrist into flexion.
Keep your hips and shoulders perfectly squared and parallel to the floor.
Wrist Warm Up1x20secGently stretch your wrists on the floor.
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.
Wall Walk1x2Engage your whole body! Do not allow your back to arch or your shoulder blades to stick out behind your back.
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.
Do not look at the wall. Instead look at the spot in between your hands.

Wall Handstand Refinement

DemoExerciseReps/SetsHow to/Cues
Tuck Slide1x4Make 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.
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 Tuck Slide1x2 each side none alterntatingAlign your hips, shoulders and top foot on top of the center of your hands. Create a 45 degree angle at the hips for the other foot to touch the wall.
Isolate the movement into the working leg only. Place the knee on the wall and pull it as low as possible without un-squaring the hips or flipping them into a posterior pelvic tilt.
Focus on the immobile leg. Keeping it perfectly stable is much harder than moving the other knee down to the tuck and back up.
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.
45 Handstand Lateral Leg Isolation1x2 each side none alterntatingAlign your hips, shoulders and top foot on top of the center of your hands. Create a 45 degree angle at the hips for the other foot to touch the wall.
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.
Focus on the immobile leg. Keeping it perfectly still is much harder than moving the other one to straddle and back.
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!
Tuck Take Off1x2Engage your lower back and pull your hips into an anterior pelvic tilt. Bring your shoulders on top of the center of your hands and place significant weight into your fingertips. Before you take your feet off you should already be in full control of your handstand.
Do not jump off the wall or lean or shoulder excessively towards the front to get off the wall.
Take both feet off the wall at the same time!
Lock your elbows, elevate your scapula and look at the spot in between your hands.
Tuck Take Off to Straight to Tuck1x2Focus on one step at the time. The first step is the tuck take off.
Time your hips and knees. If you were watching this drill from the side the feet should travel down and back up on 1 vertical line.
Focus on your shoulders. Keeping them elevate is key here. Do not allow them to close or to slide towards the front.
Pull your knees as low as possible in the tuck but stop before your lower back rounds. Engage the muscles in your lower back to pull your hips into a slight anterior pelvic tilt to support the weight of your legs.
Tuck Take Off to Straddle to Tuck1x2Focus on one step at the time. The first step is the tuck take off.
Pull your knees into a tight tuck on the way back to avoid touching the wall.
Focus on the rotation of your legs inside of your hips. In the tuck position they are in parallel. When you push them open into the straddle they are externally rotated with your knees looking towards the floor.
Lift your legs. Do not let them hang behind in a pancake and drag you down.
L Handstand Leg Isolation1x1 each sideAlign the foot on top of your hips, shoulders and center of the hands. Before you take the second foot of you should already be in full control of your handstand.
If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position.
Focus on the way back and isolate the movement in 1 leg at the time. Do not use your top leg as a counter weight.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
L Handstand - Both Legs Back to the Wall at the Same Time2xUse your lower back muscles to pull your hips towards the anterior pelvic tilt. This will help you apply enough force to support the weight of your legs.
Go as slow as possible and try to stay in control the entire time! If you feel like you are going to low and you are about to lose control: Stop and simply try to freeze in place!
Look at your hands, keep your elbows locked, scapula elevated and weight in the fingertips at all times.
In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
Slide Away to Straddle to Straight1x2Carry your legs into the straddle from the straight. The downward movement of the legs in combination with gravity will create momentum. The faster you go the harder it will be for your shoulders to stay elevated and your elbows to remain locked.
When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally.
Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
Straddle Slide Away to Straight to Straddle1x2Remind yourself how to do a Slide Away first. Lean your shoulders towards the front the get the feet off the wall and stabilize your handstand.
When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally.
Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
Straddle Slide Away to Lateral Leg Isolation2x2 each side alternatingKeep your hips and shoulders perfectly squared and parallel to the floor.
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.
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 Straddle to Straight1x3Carry your legs into the straddle from the straight. The downward movement of the legs in combination with gravity will create momentum. The faster you go the harder it will be for your shoulders to stay elevated and your elbows to remain locked.
When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally.
Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
Straight to Tuck to Straight1x3Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.
Time your hips and knees. If you were watching this drill from the side the feet should travel down and back up on 1 vertical line.
Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
Leg Circles from Straight1x2 each directionMove slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions.
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.
Straight Single Leg Isolation2x2 each side alternatingKeep your immobile leg perfectly on top of the hands, shoulders & hips. Do not arch it towards the back as a counterweight.
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 Straight2x1 each sideFocus on the immobile leg. Keeping it perfectly still is much harder than moving the other one to straddle and back.
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 Straddle2x1 each sideFocus on your moving leg. Aim to bring it all the way on top until it is perfectly vertical. It is very easy to stop just a bit shy of the finish line!
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 Circle from Straight - Straddle Tuck Straight2x1 each legWhen combining multiple shapes upside down it is important to stay cool. Move slowly and focus on 1 movement at the time! Do not try to outrun your balance. If you feel like you are losing control: stop, fix your position and only after move on!
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.
Single Leg Circle from Straight - Tuck Straddle Straight2x1 each legWhen combining multiple shapes upside down it is important to stay cool. Move slowly and focus on 1 movement at the time! Do not try to outrun your balance. If you feel like you are losing control: stop, fix your position and only after move on!
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.
Handstand Helicopter2x2 each side
Straight to Diamond to Straight1x2In the straight position your legs should be in a parallel position. As soon as you pull into the diamond your legs need to externally rotate.
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.
Straddle to Diamond to Straddle1x2
Half Helicopter2x1 each side
Handstand Heel Kicks1x2 each side alternating
Handstand Twisted Split Isolations1x2 each side alternating

Conditioning

DemoExerciseReps/SetsHow to/Cues
Bench Forearmstand Hip Engagements1x4
Bench Press to Handstand2x totalStart with your shoulders and hips vertically aligned on top of the center of your hands. Ideally your hips are even in a slight anterior pelvic tilt. The exact height of the box will depend on your body proportions and hamstring mobility.
All that is left from here is to bring the legs around. Your hips and shoulders should not have to move anymore.
Engage your legs! Lock your knees, point your feet and squeeze the water out of them.
Lock your elbows, elevate your scapula and look at the spot in between your hands.
Take Off to Press to Handstand3x totalFirst press up onto the blocks, then press to handstand.
Focus on compression first. When your feet first leave the blocks keep them shoulder width apart. The goal is to push the hips up and in the direction of the anterior pelvic tilt whilst the shoulders move back in line on top of the hands. Use your hip flexors to keep as much compression as possible.
All that is left from here is to bring the legs around. Your hips and shoulders should not have to move anymore.
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!
Chest to Wall Leg Lift2x4Start with your hands, shoulders and hips vertically aligned with only feet touching the wall. The exact distance to the wall will depend on your current level of flexibility.
Bring your legs around drawing a big circle until you get to a pancake like position. Use your back muscles to stabilize your hips.
Resist with your shoulders and primarily use your hip flexors to pull your feet off the wall. You can allow your lower back to round slightly in each rep. Do not lean your shoulders more towards the front as you pull on your legs.
Engage your legs! Lock your knees, point your feet and squeeze the water out of them.
Chest to Wall Press5x totalStart with your hands, shoulders and hips vertically aligned with only feet touching the wall. The exact distance to the wall will depend on your current level of flexibility.
Draw a big circle on the wall by bringing your legs around through the deepest straddle eventually moving into a pancake position to bring your feet down., When lowering to the Stalder the most important moment is when your feet leave the wall. Ideally your shoulders should still be on top of the center of your hands and your hips in a slight anterior pelvic tilt. Use your hip flexors and compression muscles only to pull your feet away from the wall.
Resist with your shoulders to keep them open the entire time. Use your back muscles to pull on your hips. Prevent them from slipping into a posterior pelvic tilt for as long as possible.
On the way back up try to reestablish the straight back and even slight anterior pelvic tilt as early as possible.
Bench Zombie to Compression Hold5x totalStart by leaning your shoulders towards the front only. Then engage your back to pull your hips up and into a slight anterior pelvic tilt whilst bringing the shoulders back. The goal here is to align the shoulders and hips on top of the hands.
As you take your feet off first try to keep your hands, shoulders and hip line active. Use your hip flexors only to pull the feet in. When you can not go any further allow your shoulders to move towards the front and for your hips to dip down.
Freeze with your toes hovering off the floor. Actively push your shoulders open and use your back to pull your hips towards an anterior pelvic tilt.
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 Dead2x10Place 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!
Lean your shoulders towards the front to transfer weight from your feet into your hands. Raise on your tippy toes and resist with your shoulders to prevent them from collapsing. Push your index fingers into the floor.
Engage your lower back to pull on your hips. Do not allow your lower back to round or your shoulders to collapse towards the front.
In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
Lower to Headstand - Chest to Wall4x totalAim with your head for the spot on the floor just in front of your hands to create a triangle.
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!
Extreme Half Slide Away2x4Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall. When you are about to wall over push back up.
Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.
Place your hands further from the wall than in a regular Slide Away to lean more and build more shoulder strength.
Keep your elbows locked and elevate your scapula fully at all times.
L HSPU - Elevated Hands3x4-6Elevate your hands for increased range of motion. Go low but do not relax at the bottom. Keep tension in your muscles and full control of your body at all times.
Start with your hands shoulder wide apart vertically aligned with your shoulders and hips. Look at your hands and elevate your scapula.
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 feet on a box, table or kitchen counter for the legs to be about parallel to the floor when you are at the very bottom of the movement. Do not place your feet against the wall! Bend your knees slightly in case of a temporary lack of hamstring mobility
Pike Planche Lean3x6Protract and depress your scapula to be able to fight gravity, protect yourself from injuries and to use your shoulders to their fullest potential.
Place your feet against the wall to prevent them from sliding and mark the distance of your hands to the wall on the floor to measure your progress over time. The closer your hands are the harder this becomes. Use your shoulder muscles and truly get the feeling of pushing your body backwards in each rep. Do not pull back with your hips!
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 lower back straight and place your hips in a slight posterior pelvic tilt. Engage your core and glutes and align your hips with your feet and shoulders.
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