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Happy Handstanding!

Training Program

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! Also if you’d rather go through your program offline, download the pdf version here.  Looking for your Dashboard? Find it here.

Middle Splits

DemoExerciseReps/SetsHow to/Cues
Deepest Lunges1x10
Plie1x10 & 10sec hold
Alternating Plie10
Lotus Wave1x10
Alternating Middle Split Leg Lifts10x each leg
One legged Lotus Side Stretch1x30secsecond half of video is side bends
Middle Split Slides10x each leg
Half Split Middle Split1x10 & 10sec hold
Middle Split Hip Opener1x10
Middle Split With Both Knees Bent1x40sec
Middle Split against wall on back1x1mindo these without the elastic for now!

Hamstrings

DemoExerciseReps/SetsHow to/Cues
One Legged Good Morning6x each side
Half Wood Chopper10x
One legged Hamstring Stretch on back10x & 10sec holdUse rope as extension if you can not reach leg
Runners Stretch2x40sec
Parallel Runners Stretch2x40sec
Parallel Runners Stretch Reps1x8
Runners Stretch Slides8x
Downward dog30sec
V up Combi with Yoga block10x each sideBack is straight. Knees are locked!
Wall Pancake Lifts2x10

BACK

DemoExerciseReps/SetsHow to/Cues
Prep For Half Split40sec
Upper Body Lifts with hands by hips8x
Knee Bridge Wall Taps8x
Cobra with bent knees against wall30sec
Cobra10x
Shoulder Stretch on Knees30sec
Cat & Cow10x
Upper Body Lifts10x
Reverse Snow Angel10x each side
Snow Angel10x each side
Windshield Wipers10x
Hamstring Bridges10x
Rope Shoulder Warm Up6x
Half Split Side bends40sec
Half Split Back Knee Bent Against the Wall40sec
One Legged Hip Opener On Stomach40sec
Rounded Rehab Crunches10Go slow!
Knee Bridge Wall Walks6 total

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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