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Handstand - minimal intensity

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. 

Dashboard |  Workout

Specific Warm Up

DemoExerciseReps/SetsHow to/Cues
Forehead to W
1x8
Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back.
Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Straight to W
1x8
On the way back stop with your elbows in line with your shoulders and a 90 degree angle in your elbows. Lift your forearms towards the ceiling and squeeze on top for a moment.
Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Back Extension
1x8
Then externally rotate your arms, 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.
Keep your feet about shoulder width apart on the floor the entire time.
Move slowly! The longer this takes the more control and strength you will develop!
Elbow Lift
1x8
Lift your elbows up as you were trying to make them touch behind your head. Bring them back down slowly. Do not slam them into the floor.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Move slowly! The longer this takes the more control and strength you will develop!
Elevated Handstand Engagement on Stomach
2x4
On the bottom end of the body the elevation should be on the quads just before the knees.
Look at your hands and keep them around shoulder width apart.
Push your lower back up and engage your core to create an even and slightly rounded line.
Wrist Warm Up
as needed
Rotate, twist and move them to stretch them in each direction.
Spend more time in positions where you feel less mobile or even stiff.
Keep your elbows locked and hands shoulder wide apart.
Overhead Wrist Curl
2x8 each side
Place your hand overhead, lock your elbow and elevate your scapula. Look towards the front.
Open your hand every time your wrist moves into extension and fully close as you move into flexion.
Train your forearm muscles and fingers in exactly the way that you need the when fighting for balance in handstand or when gripping a bar or rings.

Handstand Training

DemoExerciseReps/SetsHow to/Cues
Deep Side Bend - Bottom Leg Bent
2x each side
Keep your shoulders stable and isolate the side bend between your last rib and the hip bones! Do not allow the shoulder that you are side bending on to collapse towards the front. Look at the spot in between your hands. Do not shift your gaze!
Push your legs open and externally rotate them inside the hips to lock them. Do not allow one of them to close or slide out!
Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the other.
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.
45 Handstand Single Leg Tuck Slide
1x2 each side
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.
Slide Away to Lateral Leg Isolation
1x2 each side
Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top it needs to be in parallel.
Keep both elbows locked and shoulders elevated. Due to the nature of the movement you will have more weight on one side of your body. It is up to you to create the visual illusion of the weight staying perfectly even between your hands.
You are very close to the wall which forces you to engage properly and follow correct form. If not your foot will touch the wall!
Deep Plie Side Bend
4x each side
Externally rotate your feet on the floor, push your knees back and hips towards the front as you Plie down.
Isolate the side bend between your last rib and your hips bones. Stay in the deep plie and do not allow your shoulders to rotate.
Keep your shoulders low and far away from your ears.
Deep Side Bend
1x2 each side
Keep your shoulders stable and isolate the side bend between your last rib and the hip bones! Do not allow the shoulder that you are side bending on to collapse towards the front. Look at the spot in between your hands. Do not shift your gaze!
Push your legs open and externally rotate them inside the hips to lock them. Do not allow one of them to close or slide out!
Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the other.
Deep Side Bend - Diamond
1x2 each side
Keep your shoulders stable and isolate the side bend between your last rib and the hip bones! Do not allow the shoulder that you are side bending on to collapse towards the front. Look at the spot in between your hands. Do not shift your gaze!
Imagine you are in a toaster. You do not want to burn your knees or shoulders. Do not rotate!
Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the other.
Deep Side Bend - Pistol Prep
2x each side
Isolating the movement exclusively into your opposite leg allow it to wander inside of the hips to continue the movement. Your leg should rotate as it draw the quarter circle.
Keep your shoulders stable and isolate the side bend between your last rib and the hip bones! Do not allow the shoulder that you are side bending on to collapse towards the front. Look at the spot in between your hands. Do not shift your gaze!
Imagine you are in a toaster. You do not want to burn your feet or shoulders. Do not rotate!
Assisted Deep Side Bend - Top Leg Bent
2x2 each side
3 Blocks Step - Full Straddle
1x2 each side
Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.
Each time transfer onto the same hand. Step there and step back. This will help you find, understand and solidify your alignment.
Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.
3 Blocks Step - Legs Together
1x2 each side
Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.
Each time transfer onto the same hand. Step there and step back. This will help you find, understand and solidify your alignment.
Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.
Elastic OAHS - Full Straddle
3x each side
Work your way towards the elastic gradually. First get stable with your fingertips on the floor, then reach for the elastic.
Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.
Push your legs open actively to lock them in the full straddle.
Elastic OAHS - Legs Together
3x each side
Work your way towards the elastic gradually. First get stable with your fingertips on the floor, then reach for the elastic.
Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.
Engage your legs and keep them together.
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