Specific Warm Up

Rest between sets:Minimal
Intensity: Light

Tuck Training

Rest Between Sets: As Needed
Intensity: Moderate | Focus on form

workout_number	sort_number	Demo	Exercise	Reps/Sets	How to/Cues
a	1		Wall Walk 2x2		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		Single Leg Tuck Slide 1x3 each side none alternating		Pull 1 knee down to the tuck at the time whilst keeping your shoulders and hips perfectly squared. Pull the knee down in a vertical line and avoid it sticking out to the side. Do not push your feet up the wall too far between reps. Your hand-shoulder-hips line needs to stay intact at all times. Touch the wall with your feet and the working knee and shin only.
a	3		45 Handstand Single Leg Isolation 1x2 each side alternating		Move slowly and stop the leg right on top of your hips to create a perfectly straight line. Keep your hips immobile. Do not let your hips slide back towards the wall between reps. Keep your elbows locked and elevate your scapula fully at all times.
a	4		45 Handstand Single Leg Tuck Slide 1x2 each side none alternating		Isolate the movement into the working leg only. Place the knee on the wall and pull it as low as possible without un-squaring the hips or flipping them into a posterior pelvic tilt. Focus on the immobile leg. Keeping it perfectly stable is much harder than moving the other knee down to the tuck and back up. Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.
a	5		Single Leg Tuck Hover 2x1 each side		Align the foot on top of your hips, shoulders and center of the hands. Before you take the second foot of you should already be in full control of your handstand. If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position. Bend your tuck knee fully as you take it off the wall and bring your heel close to your glutes. This will help bring the weight on top of the center of your hands.
a	6		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	7		Half Slide Away 2x4		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.
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b	9		Wall Walk 2x2		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.
b	10		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.
b	11		45 Handstand Single Leg Tuck Slide 1x2 each side none alternating		Isolate the movement into the working leg only. Place the knee on the wall and pull it as low as possible without un-squaring the hips or flipping them into a posterior pelvic tilt. Focus on the immobile leg. Keeping it perfectly stable is much harder than moving the other knee down to the tuck and back up. Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.
b	12		Single Leg Tuck Hover 1x2 each side alternating		Align the foot on top of your hips, shoulders and center of the hands. Before you take the second foot of you should already be in full control of your handstand. If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position. Bend your tuck knee fully as you take it off the wall and bring your heel close to your glutes. This will help bring the weight on top of the center of your hands.
b	13		Single Leg Tuck Take Off 2x2 each side alternating		Align the foot on top of your hips, shoulders and center of the hands. Before you take the second foot of you should already be in full control of your handstand. If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position. Bend your tuck knee fully as you take it off the wall and bring your heel close to your glutes. This will help bring the weight on top of the center of your hands.
b	14		Extreme Half Slide Away 2x4		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. Place your hands further from the wall than in a regular Slide Away to lean more and build more shoulder strength. Keep your elbows locked and elevate your scapula fully at all times.
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c	16		Wall Walk 2x2		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.
c	17		Single Leg Tuck Slide 1x3 each side none alternating		Pull 1 knee down to the tuck at the time whilst keeping your shoulders and hips perfectly squared. Pull the knee down in a vertical line and avoid it sticking out to the side. Do not push your feet up the wall too far between reps. Your hand-shoulder-hips line needs to stay intact at all times. Touch the wall with your feet and the working knee and shin only.
c	18		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.
c	19		Chest to Wall Pelvic Tilt 1x4 each way		Slowly whilst staying fully in control switch between the anterior and posterior pelvic tilt. Return to a neutral position in between each pelvic tilt. Keep your elbows locked at all times and isolate the movement into your lower back and hips.
c	20		Box Handstand Hip Engagements 1x6		Slide your legs on the box and actively flip your hip between the anterior and posterior pelvic tilt. Use your lower back muscles. Actively pull your hips into the anterior pelvic tilt. Keep your elbows locked and scapula elevated at all times.
c	21		Tuck Take Off 3x2		Do not jump off the wall or lean or shoulder excessively towards the front to get off the wall. Take both feet off the wall at the same time! Lock your elbows, elevate your scapula and look at the spot in between your hands.
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d	23		Messy Tuck Wall Walk 2x2		Walk your hands towards the wall until your hands, shoulders and hips are aligned. Keep your knees bent and finish in a slight anterior pelvic tilt. Lock your elbows, elevate your scapula and look at the spot in between your hands.
d	24		Wall Tuck Single Leg Extension to Handstand 1x2 each side 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.
d	25		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.
d	26		Tuck Slide - Sans Genoux 1x4		Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back. Place your hands in the same distance to the wall as during your regular tuck slide. Lock your elbows, elevate your scapula and look at the spot in between your hands.
d	27		Tuck Take Off 1x3		Do not jump off the wall or lean or shoulder excessively towards the front to get off the wall. Take both feet off the wall at the same time! Lock your elbows, elevate your scapula and look at the spot in between your hands.
d	28		Tuck Take Off to Straight 2x2		Engage your glutes when pushing the legs up towards the straight handstand to avoid piking at the hips. Start with a tight tuck. Pull your knees towards the chest using your hips flexors. Stop your hips from sliding into a posterior pelvic tilt through engagement of your lower back. Lock your elbows, elevate your scapula and look at the spot in between your hands.
d	29		Tuck Take Off to Straddle 2x2		Focus on the rotation of your legs inside of your hips. In the tuck position they are in parallel. When you push them open into the straddle they are externally rotated with your knees looking towards the floor. Lift your legs. Do not let them hang behind in a pancake and drag you down. Start with a tight tuck. Pull your knees towards the chest using your hips flexors. Stop your hips from sliding into a posterior pelvic tilt through engagement of your lower back.
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e	31		L Handstand Walk - Feet on Box 2x2		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!
e	32		L Handstand Shoulder Correction - Feet on Box 1x4		Every time your shoulders pass on top of the center of your hands stop for a moment, push out extra tall and move on. Lock your elbows and look at your hands. In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
e	33		Box Tuck Walk 2x2		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. Make sure the box for your tuck is high enough so that your hips are in a slight anterior pelvic tilt when you get to your final position. Only place the knees on the box.
e	34		Box Tuck Single Leg Isolation 1x2 each side alternating		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. Keep your immobile leg fully bent and the heel close to your glutes. Place your shoulders on top of the center of your hands and push out tall. Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Only place the knees on the box.
e	35		Box Tuck Hover 3x1 each side		If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position. Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Only place the knees on the box. Keep your hover knee fully bent and keep the foot close to your glutes. This will help bring the weight on top of the center of your hands.
e	36		Box Tuck Single Leg Shrug 1x8 each side		Lock your elbows and look at your hands. 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. Make sure the box for your tuck is high enough so that your hips are in a slight anterior pelvic tilt. Only place the knees on the box.
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f	38		Box Tuck Walk 2x2		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. Make sure the box for your tuck is high enough so that your hips are in a slight anterior pelvic tilt when you get to your final position. Only place the knees on the box.
f	39		Box Tuck Single Leg Isolation 1x2 each side alternating		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. Keep your immobile leg fully bent and the heel close to your glutes. Place your shoulders on top of the center of your hands and push out tall. Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Only place the knees on the box.
f	40		Box Tuck Hover 1x1 each side		If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position. Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Only place the knees on the box. Keep your hover knee fully bent and keep the foot close to your glutes. This will help bring the weight on top of the center of your hands.
f	41		Box Tuck Leg Isolation 3x1 each side		If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position. Make sure the box for your tuck is high enough. Your hips have to be in a slight anterior pelvic tilt and never in a posterior one. Consider placing a mat or something soft on the box to soften the blow in case you lose control and come down a bit faster. Focus on the way back and isolate the movement in 1 leg at the time. Do not use your top leg as a counter weight. Stabilize your hips with your back and use your hip flexors to actively pull the first knee down until it touches the box.
f	42		45 Handstand Single Leg Tuck Slide 1x2 each side none alternating		Isolate the movement into the working leg only. Place the knee on the wall and pull it as low as possible without un-squaring the hips or flipping them into a posterior pelvic tilt. Focus on the immobile leg. Keeping it perfectly stable is much harder than moving the other knee down to the tuck and back up. Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.
f	43		Single Leg Tuck Take Off to Tuck 2x2		Move slow and work on staying in control at all times. The goal is not just to jump from one position to the next but even to control the journey between the positions. 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. Do not slide the moving foot along the immobile leg. instead create a small gap and keep your shin in a right angle to the floor.

Cool Down

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

workout_number	sort_number	Demo	Exercise	Reps/Sets	How to/Cues
a	1		Reverse Wrist Stretch 40sec each side		Use your opposite hand to gently pull your fingertips towards the floor or towards you if mobility allows it moving your wrist into flexion. Keep your shoulders depressed and squared with your hips.
a	2		Prep for Half Split 40sec each side		Place your hips on top of the back knee and keep them squared with your shoulders at all times. With every exhale work on lengthening hip flexors and rotate your hips into a deeper posterior pelvic tilt.
a	3		Chair on Back 2x30sec		Bring one arm overhead whilst simultaneously extending the opposite leg bringing the heel down towards the floor. Keep constant tension. 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		Reverse Wrist Stretch on all four 40sec		Extend your elbows whilst keeping the entire back of your hand on the floor to flex the wrists. Feel a light stretch whilst placing close to no pressure on your hands. Exit the stretch in the same slow and controlled manner you started it.
b	6		Half Split - Elevated Forearms 40sec each side		Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line. Push your hips towards your front foots heel. Keep your shoulders low and squared with your hips.
b	7		Rounded Rehab Crunch 8x extra slow		Gently push your chin into your chest to round your upper back. Keep your shoulders down, elbows locked and do not use your arms for help. Keep your knees and feet hip width apart. Place your feet on the floor as close as possible towards your glutes whilst maintain perfect form.
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c	9		Reverse Wrist Curl 8x each side		Bend your elbow 90 degrees and keep it next to your body. Move from full wrist flexion into full extension. Use a weak enough elastic that stays under tension the entire time. Keep your hips and shoulders perfectly squared and parallel to the floor.
c	10		Hip Opener with Yoga Block on Stomach 40sec each side		Keep your hips parallel to the floor and squared with your shoulders. Lock your extended knee and keep your knees close to each other. With every exhale slide into a deeper stretch.
c	11		Legs behind the Head Rehab Touches 8x		Place your hands out towards the side and not underneath your hips. Lengthen your spine as you aim to touch your toes to the floor above your head as you exhale. Lock your knees and keep your feet together. Roll your back and feel each vertebrae leaving and reconnecting with the floor at a time.
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d	13		Reverse Wrist Stretch 40sec each side		Use your opposite hand to gently pull your fingertips towards the floor or towards you if mobility allows it moving your wrist into flexion. Keep your shoulders depressed and squared with your hips.
d	14		Prep for Half Split 40sec each side		Place your hips on top of the back knee and keep them squared with your shoulders at all times. With every exhale work on lengthening hip flexors and rotate your hips into a deeper posterior pelvic tilt.
d	15		Chair on Back 2x30sec		Bring one arm overhead whilst simultaneously extending the opposite leg bringing the heel down towards the floor. Keep constant tension. 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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e	17		Reverse Wrist Stretch on all four 40sec		Extend your elbows whilst keeping the entire back of your hand on the floor to flex the wrists. Feel a light stretch whilst placing close to no pressure on your hands. Exit the stretch in the same slow and controlled manner you started it.
e	18		Half Split - Elevated Forearms 40sec each side		Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line. Push your hips towards your front foots heel. Keep your shoulders low and squared with your hips.
e	19		Rounded Rehab Crunch 8x extra slow		Gently push your chin into your chest to round your upper back. Keep your shoulders down, elbows locked and do not use your arms for help. Keep your knees and feet hip width apart. Place your feet on the floor as close as possible towards your glutes whilst maintain perfect form.
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f	21		Reverse Wrist Curl 8x each side		Bend your elbow 90 degrees and keep it next to your body. Move from full wrist flexion into full extension. Use a weak enough elastic that stays under tension the entire time. Keep your hips and shoulders perfectly squared and parallel to the floor.
f	22		Hip Opener with Yoga Block on Stomach 40sec each side		Keep your hips parallel to the floor and squared with your shoulders. Lock your extended knee and keep your knees close to each other. With every exhale slide into a deeper stretch.
f	23		Legs behind the Head Rehab Touches 8x		Place your hands out towards the side and not underneath your hips. Lengthen your spine as you aim to touch your toes to the floor above your head as you exhale. Lock your knees and keep your feet together. Roll your back and feel each vertebrae leaving and reconnecting with the floor at a time.
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g	25		Reverse Wrist Stretch 40sec each side		Use your opposite hand to gently pull your fingertips towards the floor or towards you if mobility allows it moving your wrist into flexion. Keep your shoulders depressed and squared with your hips.
g	26		Prep for Half Split 40sec each side		Place your hips on top of the back knee and keep them squared with your shoulders at all times. With every exhale work on lengthening hip flexors and rotate your hips into a deeper posterior pelvic tilt.
g	27		Chair on Back 2x30sec		Bring one arm overhead whilst simultaneously extending the opposite leg bringing the heel down towards the floor. Keep constant tension. 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.

FINISH WORKOUT