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.

Abs and Core Warm Up

Chose 1 abs/core routine for warm up every day

DemoExerciseReps/SetsHow to/Cues
Germinator ABS Routine3 rounds | See dropdown for description & videos.This is a Level 3 routine.
Do 20 sec of each exercise, back to back Germinator Heat-Up Routine3 Rounds // 20 sec of each exercise back to back | See dropdown for videos & description.This is a Level 2 Routine.
Floor Abs 12-3 rounds / 20sec per exercise | See dropdown for videos & description. This is a Level 1 routine.
Floor Abs 22-3 rounds / 20sec per exercise | See dropdown for videos & description. This is a Level 2 routine.
Ball Abs 12-3 rounds / 20sec per exercise | See dropdown for videos & description. This is a Level 1 routine.
Ball Abs 22-3 rounds / 20sec per exercise | See dropdown for videos & description.This is a Level 2 routine.

Warm Up

DemoExerciseReps/SetsHow to/Cues
W-Raises 8 repsGo slow and focus pulling shoulder blades together
W to Y-Raises 8 repsActively keep lifting arms up on Y-Raises
Back Extensions 8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles 8 per directionExtend arms to the side and create small circular movements
Elbow Raises 8 repsLift elbows as high as you can
Knees to Chest 2 reps x 2Keep back pressed against floor at all times
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.
Kneeling Shoulder Shrugs with Elastic2sets, 6-12 repsLook at your hands! Cover your ears with your shoulders every time! Extra slow on the way down.

Side Mobility Training

You can do these either at this point of your training, right before the small side bends or really when ever suits you best! Try doing these at least 2 times per week. Ideally do these every training day!

DemoExerciseReps/SetsHow to/Cues
Deep Side Bends - Freestanding1x2 each side
Miami Side Bends - 2 Blocks1x2 each side
Elastic One Arm - Side Bends2x2 each side
Wall Assisted Diamond Flag Reps2x3 each side
Wall Assisted OAHS - Full Straddle2x3 each side

Handstand Foundations

DemoExerciseReps/SetsHow to/Cues
Wall Walks2x3Keep shoulder elevation
Tuck Slides1x3Make sure your knees touch the wall as soon as you bend them.
L Handstand single leg isolations1x2 each legHand shoulders and knees should be in 1 perfect vertical line
L Handstand Leg Isolation1x1 each side
L Wall Handstand Taps2x2 each side
Slide Aways1x3Use only shoulders to initiate the move
Straddle Slide Away2x2Do not pull the hips!
Straddle Slide Away to Legs Together2x2

Handstand Training

DemoExerciseReps/SetsHow to/Cues
Tuck to straight to tuck1x3Jump through tuck to straight handstand. Lower to tuck without closing your shoulders.
Straight Straddle Straight1x3
Leg Circles2x1 each direction
Straight Leg Isolations2x1 each leg
2on2 Slide Away1x2
2on2 Tuck Slide2x3
2on2 - Tuck to Straight3x1
Small Side Bends Wall2x2 each sideFocus on form. Elbows locked. Shoulders do not move!
Miami Slide Away1x2 each side
Miami Leg Circles2x1 each side
Miami Outside Hold3x each side
Vertical Wall Walks2x down up, down upThe longer this takes the better. Focus on every Position. Opposite hip on top of the supporting shoulder & hand. Floor hand close to the block. First transfer all the way on top then push up vertically only! Leave the floor hand on way up on the floor as long as possible!

Handstand Conditioning

DemoExerciseReps/SetsHow to/Cues
Sitting Leg Raises --> Legs Together2x6 & 6sec holdLegs together. Hands on the outside
Sitting Leg Raises --> Legs Straddle2x6 & 6sec hold
L Handstand Shrugs2x5Feet on a table, not against the wall!

HSPU Conditioning

DemoExerciseReps/SetsHow to/Cues
Partial Freestanding HSPU3x1Start small and stay clean. Do not arch your back!
Crow to Tuck Bent Arm Stand to Headstand - Reps3x2Place your knees on the bottom end of your triceps. The bent elbow in combination with the bent knee creates a great platform to apply pressure.
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.
Separate your movements. First stabilize your crow, then lean towards the front and bend your elbows slightly more to take your knees off the arms and to get to your bent arm stand position. Stay there for a moment before lowering into the headstand. Do not skip any step!
Move slowly when transferring into the crow. It will be hard to stop momentum created by the transfer as you do not have fingertips in the back of your hands.
HSPU Slide Away2x1
Freestanding Lower to Bottom Hold4x totalGo as slow as possible. Hold the bottom position. Do not allow your back to arch or your elbows to flare out!
Dead Chest to Wall HSPU2xmax - 1Point your feet and wear something slippery. Let them slide down the wall while the face moves towards the front away from the wall.
Drop set3x - only rest after entire set
HSPU in Lmax
Extra Deep Downward Handstand Dog Push Upsmax
Extra Deep Lean Push Ups with Elevated Feetmax
Sitting Plate Push UpsPlace the plate on your flat hands in front of your chest. This will force you to lift the hands towards the front whilst extending the arms mimicking the pathway of the HSPU.
Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle.
Look at your hands and elevate your scapula when your elbows are locked. Allow your scapula to depress naturally as you bend your arms.
Engage your core to keep your back straight.

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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Do: 12 reps

Shoulders are active!

Do: 12 reps

Do: 12 reps

Do: 8 reps

Do: 8 reps

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Start lying on your stomach face down. Legs are locked and nothing moves except for arms.
Arms in 90° angle, with elbows aligned around the height of your eyes.
Focus on pulling your shoulder blades together as you lift your arms and chest up off the ground. Then bring your hands back to your forehead, and back again.

Start by lying on your stomach. Go from a W-Raise into a Y-Raise, meaning extend your arms up in front of you. Once they are extended in front of you lift them up towards the ceiling a little. That is one rep.

Start by lying on your stomach with your arms extended on each side. Have the back of your hand on the floor. Initiate the lift by externally rotating your arms until your thumb is facing the ceiling. Try to lift your chest up as high as you can, as you squeeze your shoulder blades together and pull your shoulder blades back.

Lying with stomach on floor, extend arms to the side and create small circular movements, forward and backwards. Keep head on ground.

Interlace fingers behind your head and lift elbows as high as you can. Head stays on the ground the entire time. Legs are locked and feet pointed.

Start with back on ground. Lift your arms and shoulders up off the ground slightly. Push through your shoulders to extend your arms overhead, covering your ears with your shoulder. Keep that push throughout the whole motion.
Back stays pressed against the floor - you are trying to keep you ribs in and your core engaged.
To start: lift your legs off the ground into a hollow body hold. Knees are locked and pressed together & feet pointed. From there pull your knees towards your chest. Only go as far as your hip stays in place and doesn't roll up. You want to learn to move your legs individually without having any affect on the rest of your body.

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