Warm Up

workout_number	sort_number	Demo	Exercise	Reps/Sets	How to/Cues
a	1		Hinging YTW 20sec		Lock your elbows and rotate your hands so your thumbs point towards the back. For the Y your arms should be approximately in a 45 degree angle. In the T your arms should be out towards the side and parallel to the floor. For the W with your thumbs pointing upwards first row your elbows backwards until in line with your shoulders. Only after rotate your arms up.
a	2		Reverse Up Down Wrist Waving 20sec		Move your wrists from full flexion into full extension and back. Stay in each extreme for a moment for an active stretch. Keep your shoulders depressed and squared with your hips.
a	3		Constant Pressure Chair on Back 20sec		Extend the same side arm and leg simultaneously whilst keeping pressure between the opposite limbs. Keep your shoulders depressed and squared with your hips at all times. Suck your belly button in to collect your lower back with the floor.
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b	5		Elbow Lift 1min		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!
b	6		Hollow Body Hold 1min		Engage your legs. Squeeze your feet together and lock your knees. Keep your neck in a neutral position. Lock your elbows and keep your arms close to your ears.
b	7		Kneeling Elbow Rotation 1min		Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows! Rotate the pit of your elbows towards you and away from you as far as you can in each rep. Lean into your hands and keep your wrists under constant pressure.
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c	9		Back Lift with Hands by Hips 8x		Keep your head in a neutral position as you lift your entire upper body off 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!
c	10		Shoulder Lift on Floor 6x		Hover your chin close to the floor. Lock your elbows and look at your hands. Do not lift your chest off the floor. Isolate the movement into your shoulders.
c	11		Up Down Wrist Waving 10x		Move your wrists from full flexion into full extension and back. Stay in each extreme for a moment for an active stretch. Keep your shoulders depressed and squared with your hips.
c	12		Prayer Pose Rotation 6x		Keeping your hands in a vertical position push them down in front of your body towards your belly button. Keeping your hands low rotate them for the fingertips to point towards you and then away from you. Keep pressure on your wrists the entire time and rotate your hands sligthly further in each repetition. Keep your shoulders depressed and squared with your hips.
c	13		Cocoon Crunche 6x
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d	16		Active Arm Circle on Stomach 20sec		Draw small, quick and dynamic circles with your hands whilst keeping your elbows perfectly locked. Point your feet on the floor and connect your ankles. Lift your head with your upper body and keep your neck in a neutral position.
d	17		Wrist Wall Walk 20sec		In small alternating steps walk your hands downwards on the wall increase the wrist stretch with each step. As you can not go any lower return with the same small steps to your startign position. Engage your core and create 1 straight line from your feet all the way through your neck.
d	18		Push Up Y 20sec		Engage your core and create 1 straight line from your feet all the way through your neck. Lift one arm at the time out diagonally in a 45 degree angle. Your thumb needs to point towards the ceiling. Keep your shoulders and hips immobile.
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e	20		Active Around the Sun on Stomach 1min		Lift your upper body as high as possible in each rep whilst rotating the hands so the palms face the floor. Open your legs past hip width and keep our feet pointed on the floor the entire time. Keep your shoulders depressed, work the entire range of motion and fully relax your muscles between reps.
e	21		Alternating Lying Single Leg Lift 1min
e	22		Forward Facing Wrist Stretch 1min		Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows and rotate their pits about 45 degrees towards the front. Gently move your shoulders towards the front on top of your fingers and beyond to load weight from your knees into your wrists. Go slow and only place as much pressure in your hands as you are comfortable with.

Specific Mobility

Rest Between Sets: None
Intensity: Moderate | Focus on form

workout_number	sort_number	Demo	Exercise	Reps/Sets	How to/Cues
a	1		Shoulder Warm Up with Elastic 8x		Keep your mid and lower back stable and engaged at all times. Do not arch beyond your chest. Your wrists stay in the same position towards each other. Do not allow your hands to rotate to eliminate the possibility of your shoulders rotating. Exhale as you open your shoulders.
a	2		Kneeling Shoulder Shrug - Chest to Wall 8x		Lock your elbows and look at your hands. Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side. Go slow on the way down and keep your elbows locked. Both directions matter!
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b	4		Laying 1 Legged Hamstring Stretch - with Elastic 6x each side		Pull the leg close enough to yourself to feel a stretch but keep it far enough to keep your exercise form high. Fully lock the knee in each rep and flex your foot. Keep your back straight and work on locking your opposite knee.
b	5		Sitting 1 Legged Hamstring Stretch Sit Up - Progression 6x each side
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c	7		Runners Stretch Back Fly with Elastic 6x each side		Keep your shoulders depressed and squared with your hips. Lengthen your hamstring from both ends by flexing your front foot. Lock the front knee and push the bottom of the knee towards the floor.
c	8		Sitting Pike Extension - Belt Assisted 8x
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d	10		Shoulder Stretch Wall Slides 6x		Look at the wall as the hands slide up. Once your arms approach the top and begin to lock out push your chest towards the wall for a gentle back stretch. Keep your shoulders depressed and squared with your hips.
d	11		Thumb Guiding Chest to Wall Shoulder Lift 6x each arm none alternating
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e	13		Half Middle Split - Side Bend 4x each side		Push your opposite hip down towards the heel of the standing foot. Reach your hand far over the top to create a side stretch whilst keeping your shoulders low. Imagine you were in a toaster. Do not allow your hips to rotate. Keep them right underneath your shoulders and in line with your foot and knee.
e	14		Deep Plie Side Bend 4x each side		Externally rotate your feet on the floor, push your knees back and hips towards the front as you Plie down. Isolate the side bend between your last rib and your hips bones. Stay in the deep plie and do not allow your shoulders to rotate. Keep your shoulders low and far away from your ears.

Handstand Training

Rest Between Sets: Minimal | Long enough to recover
Intensity: Moderate | Focus on form

workout_number	sort_number	Demo	Exercise	Reps/Sets	How to/Cues
a	1		Wall Walk 1x2		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. Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
a	2		Tuck Slide 1x4		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.
a	3		Wall Tuck Single Leg Extension to Handstand 1x2 each leg alternating		Fully lock your knee in each rep extending the leg up to align it with your already aligned hips, shoulders and hands. Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line. Lock your elbows, elevate your scapula and look at the spot in between your hands.
a	4		Wall Tuck Jump 3x		The closer you are to the wall the better but make sure you leave yourself enough room to clear the wall with your feet and knees. Keep your shoulders on top of the hands at all times. Look at the spot between your hands at all times!
a	5		Wall Tuck Jump to Handstand 4x		Keep your shoulders on top of the hands at all times. Jump past the tuck and extend the legs into a straight handstand before touching the wall. Start with your shoulders on top of the hands and already significant amounts of weight in your hands before you even begin to jump. Do not move your shoulders throughout the entire attempt.
a	6		Slide Away 1x2		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. Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall. Come back to the wall with your entire body from wrists to toes in 1 straight line.
a	7		Tuck Shoulder Lean at Wall 1x4
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b	11		Messy Tuck Wall Walk 1x2
b	12		L Handstand Single Leg Isolation 1x2 each leg alternating		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.
b	13		L Handstand Single Leg Tuck to Straight 1x2 each side none alternating		Focus on moving the foot up in a vertical line only. Do not pike the leg at the hips towards the wall or arch it over towards the back. Film yourself from the side and watch it back between sets to check on your form and increase upside down body awareness and coordination. Slightly bend the L-leg in case of a temporary lack of hamstring flexibility.
b	14		L Walk Up 1x2 each leg none alternating		Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back. 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! In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
b	15		L Float Up 1x2 each leg none alternating		Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back. 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! In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
b	16		L Handstand Single Leg Tuck to Straight Kick 1x2 each side none alternating		Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands, shoulders and hips. Do not arch the leg over towards the back. Use the momentum created to momentarily release the second foot off the wall without closing the leg up. In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
b	17		L Wall Jump 1x2 each leg none alternating		Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back. 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! In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
b	18		Kick Up to Single Leg Tuck 1x2 each leg none alternating		Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back. 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! Fully bend the second leg and use your hip flexors to pull it into a tight tuck.
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c	21		Push Up Walk Hands with Shrug - Elevated Feet 1x2		Move especially slow and careful on the way down when you depress your scapula to protect your shoulders from impact and to build strength and awareness in this vulnerable position. Take small and controlled steps with your hands facing towards the front. In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
c	22		Bunny Hop 2x each way		Start with your feet on one side about 45 degrees rotated. Your toes should point towards your wrists. Keep your elbows locked and elevate your scapula fully at all times. Keep weight in your hands at all times and try to increase this weight whilst you jump.
c	23		Internally Rotated Bunny Hop 4x each way		Place the hand close to your feet in a regular position with the fingers facing towards the front. Place the second hand on the floor internally rotated with the fingers pointing towards your first hand. Keep your elbows locked and elevate your scapula fully at all times. Already start with significant amount of weight in your hand before you begin to jump. Whilst you Bunny Hop bring weight into your second hand. Keep your knees bent and by your chest.
c	24		Tiny Cartwheel 4x each way		Before beginning to cartwheel place significant amounts of weight on your hand. When you push off the floor your shoulder has to be on top of your hand. During the cartwheel place the second hand on the floor. Internally rotate it so the fingers point towards your first hand. Transfer your weight onto this second hand and take the first one off the floor just before your feet come back down. Look at the spot between your hands at all times!
c	25		Messy Tuck Wall Walk 1x2
c	26		L Handstand Single Leg Isolation 1x2 each leg alternating		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.
c	27		Single Leg L Wall Handstand Bail 2x each way
c	28		Wall Step Down 2x each way		Keep your elbows locked and elevate your scapula fully at all times. Only your feet should touch the wall. Do not place your knees, hips or chest on the wall. Try staying in control for as long as possible! Only the very last part of the movement should feel like a drop.
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d	31		Push Up Shoulder Tap 1x 10 each shoulder		Do not allow your body to swing from side to side. Engage your core and create 1 straight line from your feet all the way through your neck. Place your shoulders on top of your wrists with your hands shoulder wide apart, locked elbows and the fingers facing towards the front.
d	32		L Handstand Walk - Feet on Box 1x2		Take small and controlled steps with your hands facing towards the front. Do not look at the box. Instead focus on a spot on the floor in between your hands. Place your feet on a box, table or kitchen counter for the legs to be about parallel to the floor. Do not place your feet against the wall!
d	33		Elbow Tap in L 1x4 taps each side		Place your shoulders on top of the center of your hands, lock your elbows and keep your hands shoulder wide apart with the fingers facing towards the front. Look at your hands! Engage your lower back to pull on the hips in the direction of the anterior pelvic tilt to stabilize the hips on top of the hands. Place your feet on a box, table or kitchen counter for the legs to be about parallel to the floor. Do not place your feet against the wall! In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
d	34		Front Roll from Box 4x
d	35		Half Slide Away 1x4		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.
d	36		Slide Away - 2 Step - Roll 1x4		To take a step lean your feet slightly in the direction of your heels over the back of your head. Take a small step to realign the hands and shoulders with the feet and hips. Finish each step with a stable, vertically aligned and perfectly controlled handstand. Remind yourself how to do a Slide Away. Lean your shoulders towards the front the get the feet off the wall. Place your soft gym mat further away so you have space for your 2 steps but keep the mat close enough to roll onto it securely.
d	37		L Handstand Single Leg Elbow Tap 1x4 taps each elbow on each leg		Place your shoulders on top of the center of your hands, lock your elbows and keep your hands shoulder wide apart with the fingers facing towards the front. Look at your hands! Engage your lower back to pull on the hips in the direction of the anterior pelvic tilt to stabilize the hips on top of the hands. Actively drive your top leg in the direction of the heel to keep is on top of the back of your head. In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
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e	41		Narrow Half Slide Away 1x2		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. Keep your elbows locked and elevate your scapula fully at all times.
e	42		Gaze Shift - Wall 1x4 each way alternating
e	43		45 Handstand Lateral Leg Isolation 1x2 each side none alternating		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!
e	44		Deep Plie Side Bend 1x2 each side alternating		Externally rotate your feet on the floor, push your knees back and hips towards the front as you Plie down. Isolate the side bend between your last rib and your hips bones. Stay in the deep plie and do not allow your shoulders to rotate. Keep your shoulders low and far away from your ears.
e	45		Small Side Bend - Wall 1x2 each side alternating		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.
e	46		Deep Side Bend - on Forearms at Wall 1x2 each side alternating
e	47		Vertical Block Walk in L 1x down up down up		Engage your back to pull your hips into a slight anterior pelvic tilt. This will allow you to keep your hips on top of your shoulders and hands. 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. Instead of handstand blocks you can also use hard yoga blocks.

FINISH WORKOUT