General Warm Up
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Jumping Jacks | 40sec | Quick, dynamic & fast. Get your heart rate going and do not stump into the floor! Fly like a butterfly! | |
| Plank Skiing | 40sec | Keep your shoulders engaged at all times. Hips stay low while swinging side to side. | |
| Half Wood Chopper | 12x | Knees locked. Back is straight. Look at hands guiding the movement up. | |
| Runners Stretch Table | 30sec each side | Anterior pelvic tilt. Back is straight. Hips right above the back knee. Shoulders down/ Scapular depressed. | |
| Side Runners Stretch Table | 30sec each side | Hips and shoulders squared. Front leg locked and externally rotated. Anterior pelvic tilt with a sligthly arched back if possible. Pull your shoulderblades together in the back. | |
| Widest Pancake | 40sec | Open your legs as wide as possible. Lock the knees fully and keep them facing towards the ceiling. Make sure your back stays straight and does not round. | |
| Middle Split with Both Knees Bent | 40sec | Both knees and hips on 1 line. Upper body straight and parallel to the floor. Use pillow or box under chest to get compfortable. |
Specific Warm Up
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Forehead to W | 8x | Rotate your thumbs up during the W part. Make sure that your elbows are 90 degrees bent and in line with the shoulders. Do not lift the entire upper body. Only lift the elbows and hands. | |
| Straight to W | 8x | First reach out towards the front to elevate the scapula then lift the hands up towards the ceiling. On the way back stop with your elbows in line with the shoulders. Lift your elbows and hands up towards the ceiling here as well. Keep your chest on the floor at all times. | |
| Back Extensions | 8x | Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate the arm, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor. Open your legs sligthly for this exercise. | |
| Arm Circles | 10x each direction | Isolate the movement into the arms only. The rest of the body stays tight and immobile. Quick, small and dynamic circles to wake the shoulders up and get them ready. | |
| Elbow Lifts | 8x | Keep your forehead on the floor and interlock your fingers behind your head. | |
| Wrist Warm Up | As needed | Stretch your wrists on the floor in all possible directions. |
Handstand Alignment Drills
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Wall Walks | 2x3 | Scapular 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! | |
| L Handstand Single Leg Isolations | 2x3 each leg | Elbows locked. Hands, shoulders & hips in 1 line. Bring the foot right above. Do not externally rotate the leg. Move slow! | |
| 45 Handstand Leg Isolations | 1x2 each leg first | Focus on isolation! Move 1 leg at the time only. Do not jump away from the wall. Do not bring the foot further away from the wall than the hands as a counterweight! Keep your shoulders over your hands at all times and do not arch your back! | |
| 45 Handstand Wall Taps | 2x1 each leg first | Move 1 leg at the time only. Do not lean against the wall. Insted only gently carasse the wall. Do not use the immobile leg as a counter weight. Increase the distance between your hands and the wall for increased difficulty. | |
| Wall Tuck Jump to Handstand | 5x | Keep your shoulders over your hands at all times. The goal is to touch the wall only after the knees lock out! Look at your hands at all times and come as close to the wall as possible. | |
| Handstand Corrections - Back to Wall | 2x3 | Do not ever put weight against the wall. Just gently tap the wall! |
Conditioning – 5 rounds of:
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Elastic Front Corrections | 14x | ||
| Elastic Back Corrections | 8x | ||
| Elastic Plank Push Outs | 3x each side | ||
| Plank Walk Outs | 4x | ||
| Plank Walk Ups | 30sec | ||
| Valentines Day Special | 30sec | ||
| Elastic Overhead Wrist Curls | 20x each side |
Post Workout Stretches
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Back of Shoulder Stretch | 30sec each side | Keep your elbow locked and place the palm of your hand flat against the wall. Play with different angles until you find the one that works for you! | |
| Active Sphinx | 30sec hold | Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down! | |
| Prep for Half Split | 30sec each side | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee. | |
| Half Split Side Bends | 30sec each side | Hips and shoulders stay parallel. Posterior pelvic tilt. Reach up tall towards the ceiling and keep this length while bending towards the side! | |
| Reverse Wrist Stretch | 30sec each side | Gently stretch the wrist back into the opposite direction that you just worked on. |
