Time to get to work!

Handstand Push Up & Rings Day

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 Prehab

DemoExerciseReps/SetsHow to/Cues
Elastics - Front Flies in 5 Angles1x8-12 each
Elastics - Back Flies in 5 Angles1x8-12 each
Elastics - Outward External Rotations2x8 each side alternating
Elastics - Upward External Rotations2x8 each side alternating

Wall Handstands

DemoExerciseReps/SetsHow to/Cues
Wall Walks1x3Scapular elevated at all times. Look at hands at all times. Walk as close as possible to the wall. Do not allow your stomach to touch the wall. Feet only!
Tuck Slides1x4Knees touch the wall. Knees stay together. Hands shoulder width apart! Look at your hands at all times. Do not round your lower back. Do not close shoulders.
45 Handstand Single Leg Tuck Slides1x2 each sideKeep the top leg perfectly immobile on top of the hands, shoulders and hips. Keep your lower back straight and your hips in a neutral position.
L Handstand Leg Isolation Tuck to Straight2x1Arch your lower back sligthly and actively pull your hips into an anterior pelvictilt when lowering into the tuck. Engaging those muscles in the back will help you support the weight of your knees.
Slide Away1x3Start with your body in a perfectly straight line. Feet are the only thing touching the wall. Look at your hands and push out tall. Elbows locked. Move your shoulders to the front and slide the feet down the wall. When you are about to fall over take off from the wall and align yourself in a straight, freestanding handstand. Come abck to the wall as one straight unit. Do not close your shoulders on the way back. Do not pull your hips during the slide away. Do not arch your back. The only position change should be in the shoulders!
Straddle Slide Away1x3Do not pike. Do not arch your back. Go slow and focus on perfect technique!
Slide Away to Straddle to Straight1x2
Slide Away to Lateral Leg Isolation2x1 each side


DemoExerciseReps/SetsHow to/Cues
Straight to Tuck to Straight2x2Do not round your back or close your shoulders when lowering into the tuck handstand.
Straight to Straddle to Straight2x2Elbows locked, scapular elevated, do not arch or pike.
Leg Circles2x1 each directionKeep elbows locked at all times. Do not round your lower back!
Straight Single Leg Isolations2x2 each side alternatingKeep your top leg immobile. Do not use it as a counter weight. Keep your hips and shoulders squared and parallel. Push out tall and keep your weight in the fingertips!

Press Flexibility

DemoExerciseReps/SetsHow to/Cues
1 Legged Good Morning6x each sideBack is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down.
Walking Pike30 secBack is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.
Runners Stretch40 secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Runners Stretch Slides40 secHips & shoulders squared. Front knee is locked. Do not externally rotate the legs. On the way back up push the front heel into the floor and rotate the hips backwards/anteror pelvic tilt to arch the lower back. Get the feeling of pulling the hips back and up with your behind while lengthening the hamstring.
Runners Stretch Pulses10x
Half Middle Split10xBoth knees, standing foot and pubic bone in line. Move side ways only.
Hip Opener10xBoth feet pointed. While pushing hips back simoutaniously push chest towards the floor
Middle Split Slides8x1 knee is fully locked the other 90 degrees bent. Keep both knees and the hips in 1 line. Push the straight leg outwards away from your body and slide towards the floor. On the way back up push that foot of the straight leg into the floor and the opposite hip down.
Middle Split with Both Knees Bent40 secBoth knees and hips on 1 line. Upper body straight and parallel to the floor. Use pillow or box under chest to get compfortable.
Alternating Frog Knee Raises30 sec
Around the Clock Pancakes with Elevated Hips10x
Middle Split on Back against Wall with Elastic1 min
Middle Split on Elevated Elbows30 secFully lock your knees. Make sure both of your feet and hips are on 1 straight line. Elevate your forearms high enough so that your straight back is parallel to the floor.
Middle Split - Push & Release4x engage for 4 sec - relax for 3
Straight to Middle Split10xKnees 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.
Pike Press Prep6x each sideWorking knee is locked. In the back toes pull up towards the face. In the front push your index finger into the floor and rotate your hips to sligthyl arch the lower back.

HSPU Strength

DemoExerciseReps/SetsHow to/Cues
Dead L HSPU with Elevated Hands2xmax-2At the bottom of each rep place your head on the floor and take the weight off your hands slightly.
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
Wall Assisted Lower to Headstand4x total

Ring Conditioning

DemoExerciseReps/SetsHow to/Cues
Ring Dips2x12
Scapular Pull Ups2x12Elbows locked. Extra slow on the way back down
Skin The Cat2x3
Arched Front Lever Pulls on Rings2x4Depress your scpula. Pull your chest up and arch your back. Everything from your hips down should point towards the floor.
Rings Back Lever Negative - Advanced Tuck2x3
Ring Pull Ups2x6Externally rotate the hands in the bottom position. Internally rotate them on top! Pull your hands past your chin!
Wide Back Row on Rings2x6-8Set yourself up so your body is parallel to the floor on the top position. Keep your core and glutes engaged so the body is fully straight! Slow especially on the way down!

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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