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Happy Handstanding!

Training Program

Here is your full workout as an overview. This overview includes name, reps, short cue and if you expand (“+”) you’ll also see a quick demo of the movement. Enjoy! Also if you’d rather go through your program offline, download the pdf version here.  Looking for your Dashboard? Find it here.

Warm Up

DemoExerciseReps/SetsHow to/Cues
W-Raises1set, 8 reps Go slow and focus pulling shoulder blades together
W to Y-Raises1set, 8 repsActively keep lifting arms up on Y-Raises
Back Extensions 1set, 8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Elbow Raises1set, 8 repsLift elbows as high as you can
Dead Bug Circles1set, 6x each directionStart laying on your back with legs bent and hands holding your legs/knees. Now use your hands to gently circle them in both directions to warm up your hips
Middle Split Openers1set, 6reps each sidePlace your shin on the floor and keep your hip right on top of the knee of that bent leg. The other leg is straight with engaged knee. Now sit back while keeping your hip in alignment with that shin that's on the floor.
Middle Split Both Knees Bent1set, 40secHips and knees in one line. Tuck hip under and forward. Use your knees to push yourself deeper into the stretch in a gentle and controlled way.
Diamond Frog40secFeet together. The goal is to get your hips to the floor while keeping feet on the floor
Sitting Side Stretch1set, 30sec each sideOne leg bent in front and one leg to the side. Try to reach your foot with the opposite hand
Wrist Placements (Wrist Warm up)Few reps eachFor all wrist warm up exercises: Choose 2-3 Exercises or feel free to add your own
Open/Close Hands (Wrist warm up)Few reps each)For all wrist warm up exercises: Choose 2-3 Exercises or feel free to add your own
Wrist Rotations (Wrist Warm up)Few reps eachFor all wrist warm up exercises: Choose 2-3 Exercises or feel free to add your own
Prayer Pose Stretch (Wrist warm up)Few reps eachFor all wrist warm up exercises: Choose 2-3 Exercises or feel free to add your own
Abs: Lifts1set, 8 repsGo slow, lower back stays connected with the floor the whole time. Look at hands.
Abs: Hollow hold to straddle - pushing against wall2sets, 4 repsGo slow, lower back stays connected with the floor the whole time. Look at hands.

Handstand Training

DemoExerciseReps/SetsHow to/Cues
Shoulder shrugs2sets, 8repsFocus on pushing out as tall as you can and lowering controlled and slowly
Push Up walk hands1set, 3 repsSet up in a push up position and walk your hands towards your feet and back Keep pushing through your shoulders and keep tension in your legs
Push Up walk hands with elevated feet - on 2 blocks2sets, 3repsSet up in a push up position and walk your hands towards your feet and back Keep pushing through your shoulders and keep tension in your legs
L-Handstand1x Focus on finding a solid position where hip is on top of shoulders. And as always: push out tall!
L-Handstand with Single Leg Isolations2sets, 1rep each legKeep hips right on top of shoulders and always always push out tall. Lift on leg into a straight handstand, then back down into L-handstand, and then repeat on the other side.
Wall Walks3sets, 1 repStart by placing your hands on the ground and walk towards the wall slowly. Focus on pushing out tall and keeping your whole body tight. Go as close to the wall as you can and walk back.
45° Handstand - Swimming2sets, 2reps each legSet up with stomach facing the wall. Leave enough distance between you and the wall the have your legs leaning against it in a 45° angle. Focus on pushing out tall at all times. Now lift one leg up into a straight handstand, as it goes back to the wall lift the second one off the wall. Repeat this "swimming" motion.
45° Handstand with Single Leg Isolations2sets, 2reps each legSet up with stomach facing the wall. Leave enough distance between you and the wall the have your legs leaning against it in a 45° angle. Focus on pushing out tall at all times. Now lift one leg up into a straight handstand!
Headstand Straight to Straddle to Straight1sets, 2repsFocus on control and not rushing the movements.
Headstand straight to single leg isolations2sets, 2 reps each leg alternatingFocus on keeping the leg that is up facing the ceiling where it is, while the other one goes down
Video coming soon. But we believe in you! You got this!Headstand - both legs down to parallel, straddle & back together to straight2sets, 1 repFocus on isolation. Use your hip flexors to move your legs and don't change the position of your spine. Go slow and controlled.

Strength & Conditioning

DemoExerciseReps/SetsHow to/Cues
Kneeling Shrugs with Elastic3sets, 8 repsFocus on pushing out as tall as you can and going down slow and controlled
Back row with elastic3 sets, 8 reps
Wide Lat pulldown with elastic3sets, 8reps

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! 

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