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Your Customized

handstand workout

Your Customized

handstand workout

General Warm Up

DemoExerciseSets & RepsHow to/Cues
Jumping Jacks40secQuick, dynamic & fast. Get your heart rate going and do not stump into the floor! Fly like a butterfly!
Plank Skiing40secKeep your shoulders engaged at all times. Hips stay low while swinging side to side.
Half Wood Chopper12xKnees locked. Back is straight. Look at hands guiding the movement up.
Runners Stretch Table30sec each sideAnterior pelvic tilt. Back is straight. Hips right above the back knee. Shoulders down/ Scapular depressed.
Side Runners Stretch Table30sec each sideHips 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 Pancake40secOpen 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 Bent40secBoth 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

DemoExerciseReps/SetsHow to/Cues
Forehead to W8xRotate 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 W8xFirst 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 Extensions8xStart 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 Circles10x each directionIsolate 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 Lifts8xKeep your forehead on the floor and interlock your fingers behind your head.
Tuck on Back2x4Push out tall, keep your lower back on the floor at all times! Look at your hands. Keep your knees together and the feet on the same distance to the floor throughout the whole movement!
Wrist Warm UpAs neededStretch your wrists on the floor in all possible directions.

Handstand Alignment Drills

DemoExerciseSets & RepsHow to/Cues
Wall Walks2x3Scapular 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 Isolations2x3 each legElbows locked. Hands, shoulders & hips in 1 line. Bring the foot right above. Do not externally rotate the leg. Move slow!
45 Handstand Leg Isolations1x2 each leg firstFocus 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 Taps2x1 each leg firstMove 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 Handstand5xKeep 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 Wall2x3Do not ever put weight against the wall. Just gently tap the wall!

Conditioning – 5 rounds of:

DemoExerciseReps/SetsHow to/Cues
Elastic Front Corrections14x
Elastic Back Corrections8x
Elastic Plank Push Outs3x each side
Plank Walk Outs4x
Plank Walk Ups30sec
Valentines Day Special30sec
Elastic Overhead Wrist Curls20x each side

Post Workout Stretches

DemoExerciseReps/SetsHow to/Cues
Back of Shoulder Stretch30sec each sideKeep 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 Sphinx30sec holdPush arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!
Prep for Half Split30sec each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.
Half Split Side Bends30sec each sideHips and shoulders stay parallel. Posterior pelvic tilt. Reach up tall towards the ceiling and keep this length while bending towards the side!
Reverse Wrist Stretch30sec each sideGently stretch the wrist back into the opposite direction that you just worked on.

Double your handstand endurance in only 2 weeks

90% of people who were able to hold their handstand between 5-40sec and took part in this 2 weeks intensive were able to double their max endurance hold

Daily workouts focusing on your weaknesses

There are 3 possible reasons why you are not able to stand on your hands for more than a minute. This can be because:
a) You are not strong enough
b) You lose balance and fall
c) You are not focused enough

During these 2 weeks we tackle all of these points improving all of your limiting points!

Technique! Then blood, sweat & tears

While strength and raw power are important the fastest way to your 1 min handstand is by improving your alignment. Making your handstand more efficient will make you more stable and you won’t lose balance as easily, your line will become more efficient and with that easier on your body. You will fatigue significantly slower and get sore less.
Technique gains always come faster than strength gains. Focus on the provided line drills combined with the conditioning protocols and nothing will stand between you and your goal!

Prehab > Rehab

If you work hard you have to recover harder. In order to assure that you can continue to train without having to take extra days off and without getting more sore than needed I have included active recovery day workouts and injury prevention protocols!

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