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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.

Wall Warm Up

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!
Tuck Slides2x3Knees touch the wall. Knees stay together. Hands shoulder width apart! Look at your hands at all times. Do not round your lower back. Do not close shoulders.
Tuck Take Off - Hold3x1Have your hands slightly further than in a regular tuck slide. Do not lean forward with your shoulders to take the feet off the wall. Instead simply peel the feet off but bending the knees more.
Box Tuck Single Leg Isolation1x2 each legIn the box tuck position extend one leg out towards the ceiling. Make sure the leg stays in 1 straight line right above the hands, shoulders and hips. Keep your immobile leg fully bent! Make sure your box is high enough so your lower back does not round in the tuck position. Better use a box too high than too low!
Box Tuck Hover2x1 each legMake sure your box is high enough so your lower back is straight and the hips are in a neutral position. Do not use the top leg as a counter balance. Instead keep it right above the hands, shoulders and hips. Here elvate your scapula and bring the weight into the fingertips. Now carefully lift the second knee and levitate it on top of the box.

Freestanding Work

DemoExerciseSets & RepsHow to/Cues
Tuck Jumps5xStart with your shoulders right above your hands and your knees close to the hands. Keep your arms locked and jump into a tuck handstand. Align your hips with your already aligned hands and shoulders. Keep your knees low by your chest not to fall over. Do not focus on holding the tuck. The ony goal here is to align everything!
Tuck to Straight3xFocus on your tuck jump first. As soon as you have aligned your hips with your already aligned hands and shoulders extend your legs up in a perfectly straight line. Look at your hands and keep your elbows locked at all times. Elevate your scapula so your shoulders cover your ears!
Slow Lower Through Tuck Planche3xThe slower the better. Keep your hands, shoulders and hips in one line for as long as possible!
Straight Single Leg Isolations2x1 each legKeep your top leg immobile. Do not use it as a counter weight. Keep your hips and shoulders squared and parallel. Push out tall and keep your weight in the fingertips!
Swing Up to L2x each sideWeight in hands before you even start. Shoulders above hands. Swing hips and top leg right above. Do not bend the legs. Do not externally rotate. Do not bend your elbows!

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.

Improve your handstand control

The tuck is the next big step after doing your first handstand holds without the wall. Lowering through the tuck, holding the tuck and ultimately combining the tuck with different shapes incorporating it into sequences will give you confidence and room to play.

Complete Programming

Handstands is so much more than just simply standing on your hands. Each workout start with an injury prevention warm up and stretches, followed by technical training and conditioning at the end.

More than just the Drills

Paired with instructional footage the workouts will not just get you sweating but also thinking. Learn about how to align your handstand for balance, control and health and why you do what you do in order to succeed.

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