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 | Handstand Workout
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| W-Raises | 8 reps | Go slow and focus pulling shoulder blades together | |
| W to Y-Raises | 8 reps | Actively keep lifting arms up on Y-Raises | |
| Back Extensions | 8 reps | Initiate lift by externally rotating your arms until thumb is facing the ceiling | |
| Arm Circles | 8 per direction | Extend arms to the side and create small circular movements | |
| Wrist Warm-Up | Few reps each | Choose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Slide Away to Straddle | 1x3 | Focus on the Slide Away first. It is the main priority. Hold your freestanding handstand before moving on.Open your legs into the straddle slowly. Not only will you have to catch your legs against gravity and momentum but also will your body become shorter. If your are not perfectly align this angle change will be surprising for your balance.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 elbows locked and elevate your scapula fully at all times. | |
| Straddle Slide Away to Legs Together | 1x3 | Focus on the Slide Away first. It is the main priority. Hold your freestanding handstand before moving on.Engage your glutes whilst closing your legs to avoid piking at the hips.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 elbows locked and elevate your scapula fully at all times. | |
| Slide Away to Lateral Leg Isolation | 1x2 each side | Keep 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! | |
| L Handstand Single Leg Isolation Shrugs | 1x2 each side | Bring the leg on up slowly to align it with your hips and shoulders on top of the center of your hands.With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position.Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension. | |
| L Handstand Leg Isolations | 1x2 each side | Align 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. | |
| Tuck Slides | 1x3 | 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.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. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Straight to Tuck to Straight | 2x2 | 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.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. | |
| Straight Single Leg Isolations | 1x2 each side | Keep 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 Isolations from Straight | 1x2 each side | Focus 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. | |
| Miami Slide Away | 1x2 each side | Bend your block elbow so your shoulders and hips remain parallel to the floor. Elevate your scapula to cover your ears.Place equal amounts of weight on both hands.Bend your block elbow so your shoulders and hips remain parallel to the floor. Elevate your scapula to cover your ears.Lean your shoulders towards the front to get the weight off the wall and keep your hips perfectly straight!Film yourself from the side and watch it back between sets to check on your form and increase upside down body awareness and coordination. | |
| Miami Straight Straddle Straight | 1x2 each side | Bend your block elbow so your shoulders and hips remain parallel to the floor. Elevate your scapula to cover your ears.Engage your glutes whilst closing your legs to avoid piking at the hips.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!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. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Standing Side Bends | 1x6 each side | ||
| Kneeling Side Bends | 1x8 each side |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Deep Side Bends - Wall | 1x3 each side | Keep your shoulders stable and isolate the side bend between your last rib and the hip bones!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. | |
| Straddle Slide Away Side Bends | 2x2 each side | Do not touch the wall during the side bend. You are very close to the wall. Take advantage of this instant feedback!Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the other.Keep your shoulders stable and isolate the side bend between your last rib and the hip bones! Do not allow the shoulder that you are side bending on to collapse towards the front. Look at the spot in between your hands. Do not shift your gaze!Push your legs open and externally rotate them inside the hips to lock them. Do not allow one of them to close or slide out! | |
| Miami Outside Transfers - Full Straddle | 2x2 each side | Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.Push out tall from your supporting shoulder. Do not allow it to collapse towards the front.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.Push your legs open actively to lock them in the full straddle. | |
| Miami Floor Combi Part 2 - Full Straddle | 4x each side | Focus on one movement at the time. First step is getting up into the Miami. Only when you are stable move on to the next part.Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.When your hands moves the body should be completely immobile.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder. | |
| Miami Inside Hold - Full Straddle | 3x each side | Look at the block hand, keep your block elbow bent and transfer on top. Your hand, shoulder and opposite hip should be in 1 vertical line.Place your floor hand close to the block to make getting on top of it easier.Film yourself from the back and watch the tape between sets to check on your form and increase upside down body awareness and coordination.Push your legs open actively to lock them in the full straddle. | |
| Lateral Wall Walks - Baby Straddle | 4 Blocks there and back 2 times | The baby straddle position is harder to control but gives you the advantage that your opposite leg and the supporting arm create one perfect vertical line.Align your supporting shoulder and opposite hip through side bending on top of your supporting hand in each step.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger. | |
| Vertical Wall Walks with Block on Side | 2 sets of down up starting on each side once | Squeeze your legs together. This is the first priority! Make sure to use a flat and even wall and wear slippery socks.Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.Adding the extra block on the side will require you to reach for the block. This will make it harder to keep the free shoulder low! Take the challenge and grow with it!Before pushing up align your block hand, shoulder and opposite hip. For this bend your block elbow and bend towards the side between your hip bones and the last rib. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| L Sit Tuck Press to Handstand Focus on ROUND back | 3x total | Compression wins. Lean your shoulders towards the front, protract your shoulders and pull your knees towards your chest.Do not arch your back trying to get up into your handstand too soon.Fully lock your elbows. This is a straight arm skill! Treat it as such!Focus on the way back down. Keep separating your movements and go as slow and as compressed as possible. | |
| Bench Zombie to Compression Hold | 3x | Start 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! | |
| Press Take Offs with Elevated Hands | 2x8 | Elevate your hands for increased difficulty.Lean your shoulders towards the front, engage your back to pull on your hips and lift your feet off the floor. The goal is to align the hips in a slight anterior pelvic tilt with the shoulders and hands without bending the elbows.Use your hip flexors and compression muscles to pull your feet towards your wrists. Do not allow your hips to unpike. Imagine you were in a toaster and do not want to burn.Engage your legs! Lock your knees, point your feet and squeeze the water out of them. | |
| Stalder Leg Extensions | 2x6 | Isolate the movement into your knees only. Do not allow them to drop whilst you extend.The goal is for the knees to be slightly higher than the hips and for the glutes to be above the elbows. Compress! Imagine the floor is lava and you are trying to get away!Push your shoulders down. Show your neck long and proud like a swan.Fully lock your elbows. This is a straight arm drill! Consider rotating your hands on the floor so your fingertips are pointing outwards to ease pressure on the wrists. | |
| Box Hip Engagements on Forearms | 6x | ||
| L Handstand Pull to Floor | 1x3 | Place your hands in the distance of the L Handstand. Point your feet so the top of your feet touches the the wall. Look at your hands at all times.Start in a perfectly straight line from hands to toes. Flip your hips into an anterior pelvic tilt and make them guide the movement. Align your shoulders and hips on top of your hands as your feet slide down the wall.As your legs approach horizontal continue to pull on your hips with your back until your feet leave the wall and lower towards your hands.Push your shoulders open and pull with your back to slow the movement as much as possible. Close your shoulders as late as possible. Keep your elbows locked at all times. | |
| L Sit to Stalder to L Sit | 3x2 | Compression is king! Round your back, use your hip flexors to pull your legs towards your chest and lean your shoulders in front sligthly.Lift your hips high enough in each rep for your legs to clear the arms. You want the leg to move around the arms whilst staying fully compressed! Keep your knees fully locked. On top you should actively push your shoulders towards your legs and pull your hips into an anterior pelvic tilt.Perform a clean Stalder and L-Sit in each rep. Lift your legs, depress your scapula, look up and show a long neck!Fully lock your elbows. This is a straight arm skill! Treat it as such! | |
| Chest to Wall Press | 5x total | Start 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. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Dead Chest to Wall HSPU with Elevated Hands | 3x max-1 | Elevate your hands for increased range of motion.In each rep place your head on the floor just in front of your hands and release pressure form your arms.Point your feet and slide them on the wall. Avoid walking your feet on the wall. Try using a wall that is smooth and even for your feet to travel without extra resistance.Aim your head further towards the front and embrace the angle in your body. Focus on engaging your chest muscles and protract your shoulders slightly. | |
| Handstand Corrections - Chest to Wall | 2x4 | Lean your shoulders towards the front and angle your body simultaneously until your feet tap the wall. Move slow and do not place any weight on the wall.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.Do not place your hands too far away from the wall. The main focus of this drill is not conditioning but technical refinement.Keep your elbows locked and elevate your scapula fully at all times. | |
| Extreme Half Slide Away | 2x4 | Start 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. |
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.
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.