fbpx
1min & Beyond

Handstand Endurance without handstands

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. 

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.

Workout

4 Rounds – No breaks!

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 Stretch

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.

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! 

WordPress Lightbox