Stage 1

RETURN TO THE WALL

Home | Control FreakWorkout

Shoulder Prehab


Rest between sets: As Needed
Intensity: Light

DemoExerciseReps/SetsHow to/Cues
adg1
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.
adg2
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.
adg3
Back Extensions
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!
adg4
Elbow Lifts
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!
adg5
Arm Circles
1x12 each direction
Keep your chest on the floor and lift your head sligthly.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.

6
beh7
Overhead Triceps Extension Warm Up
1x12 each side
Allow your shoulder to move and elbow to flare naturally as your bend your arm.
Engage your core to stabilize your position.
Exhale as you extend the arm. Inhale on the way back.
beh8
Single Arm Overhead Arches
1x8 each side
Engage your core to stabilize your position. Minimize arching of the lower back.
Lock your elbow and look at your hand.
This is a core activation drill and not a back stretch. Do not bend too far towards the back!
beh9
Half Kneeling Single Arm Shoulder Press
1x8 each side
Stop lowering the arm with your elbow next to your shoulder and 90 degrees bent.
Engage your core to stabilize your position.
Exhale as you extend the arm. Inhale on the way back.
beh10
Row - Rotate - Press
1x6 each side
Separate your movements. First pull your hand back and up aligning your elbow with the shoulders, then rotate the arm and finally press the hand overhead. Follow this same path on the way back down.
Imagine you had a solid stick going through your shoulders and the working arm all the way to your elbow. Rotate the arm on this axis.
Stand far enough from your attachment point so you can apply constant backwards pressure on the elastic as you extend your arm overhead.
beh11
Bent Over Thumbs Up Back Flies
1x12
Keep your shoulders low and pull your arms back as if you were trying to touch your elbows behind your back.
Rotate your hands so the thumbs are guiding the movement and the elastic is leaving your firsts on the pinky side.
Exhale as you pull your arms back.
12
cfi13
Around the World on Stomach
1x10
Externally rotate your hands as you move your arms towards the front. As your hands reach the front the thumbs point towards the ceiling. Reverse this as you bring the hands back down.
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!
cfi14
Forearm Plank Trunk Rotations
1x8 each side
Engage your core and create 1 straight line from your feet all the way through your neck.
Look up as you reach towards the ceiling. Both of your arms should end up in 1 straight line.
Move slow and stay in control at all times!
cfi15
Push Up Ys
1x6 each side
Engage your core and create 1 straight line from your feet all the way through your neck.
Lift one arm at the time out diagonally in a 45 degree angle. Your thumb needs to point towards the ceiling.
Keep your shoulders and hips immobile.
cfi16
Swimming
1x20sec
Pull your hands and feet far away from your center to get as long as possible.
Keep your core engaged to stabilize your position and isolate the movement into your arms and legs only.
Go as fast as possible.
cfi17
Hand Raises over Hurdle on Stomach
1x8 each side
Relax your hands back on the floor between each rep.
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.
Shoulder and Core Activation


Rest between sets: As Needed
Intensity: Light

DemoExerciseReps/SetsHow to/Cues
a d g j1
Kneeling Shoulder Shrug with Elastic - Chest to Wall
1x8
Lock your elbows and look at your hands.
Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side.
Go slow on the way down and keep your elbows locked. Both directions matter!
a d g j2
Shoulder Lift - Chest to Wall
1x8
Keep your quads, hips and chest connected with the wall at all times.
Lock your elbows and look at your hands.

a d g j3
Elevated Handstand Engagement on Stomach
2x6
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.
a d g j4
Leg Circle on Back
2x1 each direction
Squeeze your knees together in the tuck position. Bring them as far as possible towards your chest without allowing your lower back to round. Keep your coccyx on the floor.
Lift your hands off the floor and push them into the wall hard by elevating your scapula. Try to cover your ears with your shoulders!
Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand.
5
b e h k6
Shoulder Shrug on Stomach against Elastic
1x8
Reach as tall as you can and cover your ears with your shoulders.
Lock your elbows and look at your hands.
Do not lift your chest off the floor. Isolate the movement into your shoulders.
b e h k7
Shoulder Lift on Floor with Elastic
1x8
Hover your chin close to the floor.
Lock your elbows and look at your hands.
Do not lift your chest off the floor. Isolate the movement into your shoulders.
b e h k8
Boat to Superman Side Roll
2x3 each direction
Lock your knees, point your feet and squeeze them together.
Keep your head in a neutral position but pull it back slightly as you roll onto your stomach.
Engage your entire body from hands to toes.
b e h k9
Lateral Leg Isolation from Straddle on Back
2x2 each side alternating
Keep your immobile leg engaged and hover the foot off the floor. Do not allow your hips to move at all during this drill.
Lift your hands off the floor and push them into the wall hard by elevating your scapula. Try to cover your ears with your shoulders!
Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand.
10
c f i l11
Kneeling Shoulder Shrug with Elastic
1x8
Lock your elbows and look at your hands.
Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side.
Go slow on the way down and keep your elbows locked. Both directions matter!
c f i l12
Back to the Wall Shoulder Shrug
1x8
Keep your hands shoulder wide apart and lock your elbows.
Mimic the handstand position by tilting your head back slightly and looking up towards the hands.
Engage your core and avoid arching your back as good as you can!
c f i l13
Elevated Handstand Engagement on Stomach
2x6
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.
c f i l14
Straight Single Leg Isolation on Back
2x2 each direction
Keep your immobile leg engaged and hover the foot off the floor. Do not allow your hips to move at all during this drill.
Lift your hands off the floor and push them into the wall hard by elevating your scapula. Try to cover your ears with your shoulders!
Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand.
Wrist Warm Up


Rest between sets: As Needed
Intensity: Light

Technique Training


Rest between sets: Long enough to recover | Short enough to stay warm
Intensity: Moderate | Focus on form

DemoExerciseReps/SetsHow to/Cues
a1
Wall Walk
2x3
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.
a2
Tuck Slide
2x3
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.
a3
Half Slide Away
1x4
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.
a4
Slide Away
1x3
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.
Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall.
Come back to the wall with your entire body from wrists to toes in 1 straight line.
a5
Straight to Straddle at Wall
1x4
Keep your elbows locked and elevate your scapula fully at all times.
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.
a6
Straddle Slide Away
1x3
Don't just lock your legs inside of your hips but actively push them open. Do not accidentally close your legs whilst leaning towards the front., Lock your legs inside of your hips. Do not accidentally close your legs whilst leaning towards the front.
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.
Keep your elbows locked and elevate your scapula fully at all times.
a7
Slide Away to Straddle
2x2
Open your legs into the straddle slowly. Not only will you have to catch your legs against gravity and momentum but also will your body become shorter. If your are not perfectly align this angle change will be surprising for your balance.
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.
Keep your elbows locked and elevate your scapula fully at all times.
a8
Straddle Slide Away to Legs Together
2x2
Engage your glutes whilst closing your legs to avoid piking at the hips.
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.
Keep your elbows locked and elevate your scapula fully at all times.
a9
L Handstand Single Leg Isolation
1x3 each leg alternating
With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position.
Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
a10
L Handstand Leg Isolation
2x1 each leg first
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.
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.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
a11
Wall Tuck Jump
5x
The closer you are to the wall the better but make sure you leave yourself enough room to clear the wall with your feet and knees.
Keep your shoulders on top of the hands at all times.
Look at the spot between your hands at all times!
12
Wall Tuck Jump to Handstand
2x3
Keep your shoulders on top of the hands at all times.
Jump past the tuck and extend the legs into a straight handstand before touching the wall.
Start with your shoulders on top of the hands and already significant amounts of weight in your hands before you even begin to jump. Do not move your shoulders throughout the entire attempt.
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b25
Wall Walk
2x3
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.
b26
Tuck Slide
2x3
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.
b27
Slide Away to 45 Handstand Single Leg Tuck Slide
1x1 each side
Isolate the single leg tuck slide. First bring the foot to the wall with a straight knee, then only pull the knee down.
Keep your immobile leg perfectly on top of the hands, shoulders & hips. Do not arch it towards the back as a counterweight.
Keep your elbows locked and elevate your scapula fully at all times.
b28
Straddle Slide Away
1x3
Don't just lock your legs inside of your hips but actively push them open. Do not accidentally close your legs whilst leaning towards the front., Lock your legs inside of your hips. Do not accidentally close your legs whilst leaning towards the front.
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.
Keep your elbows locked and elevate your scapula fully at all times.
b29
Slide Away to Straddle
2x2
Open your legs into the straddle slowly. Not only will you have to catch your legs against gravity and momentum but also will your body become shorter. If your are not perfectly align this angle change will be surprising for your balance.
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.
Keep your elbows locked and elevate your scapula fully at all times.
b30
Straddle Slide Away to Legs Together
2x2
Engage your glutes whilst closing your legs to avoid piking at the hips.
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.
Keep your elbows locked and elevate your scapula fully at all times.
b31
L Handstand Single Leg Isolation
1x3 each leg alternating
With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position.
Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
b32
L Handstand Leg Isolation
2x1 each leg first
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.
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.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
b33
Wall 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.
Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
Focus on your shoulders. Keeping them elevate is key here. Do not allow them to close or to slide towards the front.
b34
L Walk Up
2x each side
Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
b35
L Float Up
2x each side
Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
b36
L Wall Jump
3x each side
Stab the foot up straight towards the ceiling to align your top leg with the already aligned hands and shoulders. Do not arch the leg over towards the back.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
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c46
Wall Walk
2x3
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.
c47
Tuck Slide
2x3
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.
c48
Slide Away
1x3
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.
Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall.
Come back to the wall with your entire body from wrists to toes in 1 straight line.
c49
L Handstand Single Leg Isolation
1x3 each leg alternating
With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position.
Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
c50
L Handstand Leg Isolation
1x1 each leg first
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.
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.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
c51
Wall Take Off to Tuck
1x3
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.
Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
Focus on your shoulders. Keeping them elevate is key here. Do not allow them to close or to slide towards the front.
c52
Wall Take Off to Tuck to Straddle
2x2
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 and in the tuck position it needs to be in parallel.
Lift your legs. Do not let them hang behind in a pancake and drag you down.
Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
c53
Straddle Slide Away
1x3
Don't just lock your legs inside of your hips but actively push them open. Do not accidentally close your legs whilst leaning towards the front., Lock your legs inside of your hips. Do not accidentally close your legs whilst leaning towards the front.
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.
Keep your elbows locked and elevate your scapula fully at all times.
c54
Slide Away to Straddle
2x2
Open your legs into the straddle slowly. Not only will you have to catch your legs against gravity and momentum but also will your body become shorter. If your are not perfectly align this angle change will be surprising for your balance.
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.
Keep your elbows locked and elevate your scapula fully at all times.
c55
Straddle Slide Away to Legs Together
2x2
Engage your glutes whilst closing your legs to avoid piking at the hips.
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.
Keep your elbows locked and elevate your scapula fully at all times.
c56
Tuck Jumps
2x3
Keep your shoulders on top of the hands at all times.
Use your hip flexors to pull your knees down towards your chest to minimize risk of falling over.
Do not focus on holding the tuck. The goal is to jump to align the hips with the already aligned hands and shoulders and to come right back down.
c57
Jump to Tuck to Straight
3x max hold
Hold the tuck position before extending the legs up into the straight handstand. To do so engage your lower back to pull the hips into a slight anterior pelvic tilt to align them with your already aligned shoulders and hands. Use your hip flexors to pull your knees towards your chest to minimize the risk of falling over.
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 scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
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d65
Wall Walk
2x3
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.
d66
Straight to Straddle at Wall
1x4
Keep your elbows locked and elevate your scapula fully at all times.
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.
d67
Slide Away
1x3
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.
Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall.
Come back to the wall with your entire body from wrists to toes in 1 straight line.
d68
Straddle Slide Away
1x3
Don't just lock your legs inside of your hips but actively push them open. Do not accidentally close your legs whilst leaning towards the front., Lock your legs inside of your hips. Do not accidentally close your legs whilst leaning towards the front.
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.
Keep your elbows locked and elevate your scapula fully at all times.
d69
Slide Away to Straddle
1x2
Open your legs into the straddle slowly. Not only will you have to catch your legs against gravity and momentum but also will your body become shorter. If your are not perfectly align this angle change will be surprising for your balance.
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.
Keep your elbows locked and elevate your scapula fully at all times.
d70
Straddle Slide Away to Legs Together
1x2
Engage your glutes whilst closing your legs to avoid piking at the hips.
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.
Keep your elbows locked and elevate your scapula fully at all times.
d71
Slide Away to Straddle to Straight
2x1
When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally.
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.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
d72
L Handstand Single Leg Isolation
1x3 each leg alternating
With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position.
Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
d73
L Handstand Leg Isolation
1x1 each leg first
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.
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.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
d74
Wall Take Off to Tuck
1x3
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.
Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
Focus on your shoulders. Keeping them elevate is key here. Do not allow them to close or to slide towards the front.
d75
Tuck Jumps
2x3
Keep your shoulders on top of the hands at all times.
Use your hip flexors to pull your knees down towards your chest to minimize risk of falling over.
Do not focus on holding the tuck. The goal is to jump to align the hips with the already aligned hands and shoulders and to come right back down.
d76
Jump to Tuck to Straight
3x max hold
Hold the tuck position before extending the legs up into the straight handstand. To do so engage your lower back to pull the hips into a slight anterior pelvic tilt to align them with your already aligned shoulders and hands. Use your hip flexors to pull your knees towards your chest to minimize the risk of falling over.
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 scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
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e88
Wall Walk
2x3
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.
e89
45 Handstand Single Leg Circle
1x1 each side & each direction
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 and in the tuck position it needs to be in parallel.
Focus on the immobile leg. Keeping it perfectly still is much harder than moving the other one in a circle.
Due to the nature of this exercise you will be slightly piked in your single leg straddle position. This is ok as you gain lots of shoulder strength and coordination but moving the wall leg not just against gravity but also against the friction of the wall. Find a flat and even wall and wear slippery socks!
e90
Slide Away
1x3
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.
Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall.
Come back to the wall with your entire body from wrists to toes in 1 straight line.
e91
Straddle Slide Away
1x3
Don't just lock your legs inside of your hips but actively push them open. Do not accidentally close your legs whilst leaning towards the front., Lock your legs inside of your hips. Do not accidentally close your legs whilst leaning towards the front.
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.
Keep your elbows locked and elevate your scapula fully at all times.
e92
Slide Away to Straddle
1x2
Open your legs into the straddle slowly. Not only will you have to catch your legs against gravity and momentum but also will your body become shorter. If your are not perfectly align this angle change will be surprising for your balance.
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.
Keep your elbows locked and elevate your scapula fully at all times.
e93
Straddle Slide Away to Legs Together
1x2
Engage your glutes whilst closing your legs to avoid piking at the hips.
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.
Keep your elbows locked and elevate your scapula fully at all times.
e94
Straddle Slide Away to Straight to Straddle
2x1
When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally.
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.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
e95
L Handstand Single Leg Isolation
1x3 each leg alternating
With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position.
Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
e96
L Handstand Leg Isolation
1x1 each leg first
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.
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.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
e97
Wall Take Off to Tuck
1x3
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.
Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
Focus on your shoulders. Keeping them elevate is key here. Do not allow them to close or to slide towards the front.
e98
Wall Take Off to Tuck to Straddle to Tuck
3x1
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 and in the tuck position it needs to be in parallel.
Lift your legs. Do not let them hang behind in a pancake and drag you down.
Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
e99
Jump to Tuck to Straight
2x
Hold the tuck position before extending the legs up into the straight handstand. To do so engage your lower back to pull the hips into a slight anterior pelvic tilt to align them with your already aligned shoulders and hands. Use your hip flexors to pull your knees towards your chest to minimize the risk of falling over.
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 scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
e100
Straight to Straddle
3x
Focus on your shoulders! Elevate your scapula, lock your elbows, look at your hands and keep your weight in your fingertips at all times.
Go as slow as possible and try to stay in control the entire time! If you feel like you are going to low and you are about to lose control: Stop and simply try to freeze in place!
When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally.
101
102
103
104
105
f106
Wall Walk
2x3
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.
f107
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.
f108
Slide Away to 45 Handstand Single Leg Tuck Slide
1x1 each side
Isolate the single leg tuck slide. First bring the foot to the wall with a straight knee, then only pull the knee down.
Keep your immobile leg perfectly on top of the hands, shoulders & hips. Do not arch it towards the back as a counterweight.
Keep your elbows locked and elevate your scapula fully at all times.
f109
L Handstand Single Leg Isolation
1x3 each leg alternating
With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position.
Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
f110
L Handstand Leg Isolation
1x1 each leg first
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.
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.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
f111
Wall Take Off to Tuck
1x2
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.
Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
Focus on your shoulders. Keeping them elevate is key here. Do not allow them to close or to slide towards the front.
f112
Wall Take Off to Tuck to Straight
3x1
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 knees. If you were watching this drill from the side the feet should travel down and back up on 1 vertical line.
Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
f113
Straddle Slide Away
1x3
Don't just lock your legs inside of your hips but actively push them open. Do not accidentally close your legs whilst leaning towards the front., Lock your legs inside of your hips. Do not accidentally close your legs whilst leaning towards the front.
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.
Keep your elbows locked and elevate your scapula fully at all times.
f114
Slide Away to Straddle to Straight
2x1
When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally.
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.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
f115
Straddle Slide Away to Straight to Straddle
2x1
When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally.
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.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
f116
Jump to Tuck to Straight
2x
Hold the tuck position before extending the legs up into the straight handstand. To do so engage your lower back to pull the hips into a slight anterior pelvic tilt to align them with your already aligned shoulders and hands. Use your hip flexors to pull your knees towards your chest to minimize the risk of falling over.
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 scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
f117
Straight to Straddle to Straight
3x
When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally.
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.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
118
119
120
121
122
123
124
g125
Wall Walk
2x3
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.
g126
Tuck Slide
2x4
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.
g127
45 Handstand Single Leg Circle
1x1 each side & each direction
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 and in the tuck position it needs to be in parallel.
Focus on the immobile leg. Keeping it perfectly still is much harder than moving the other one in a circle.
Due to the nature of this exercise you will be slightly piked in your single leg straddle position. This is ok as you gain lots of shoulder strength and coordination but moving the wall leg not just against gravity but also against the friction of the wall. Find a flat and even wall and wear slippery socks!
g128
L Handstand Single Leg Isolation
2x3 each leg alternating
With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position.
Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
g129
Half Slide Away
1x4
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.
g130
Slide Away
1x3
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.
Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall.
Come back to the wall with your entire body from wrists to toes in 1 straight line.
g131
Slide Away to 45 Handstand Single Leg Tuck Slide
1x1 each side
Isolate the single leg tuck slide. First bring the foot to the wall with a straight knee, then only pull the knee down.
Keep your immobile leg perfectly on top of the hands, shoulders & hips. Do not arch it towards the back as a counterweight.
Keep your elbows locked and elevate your scapula fully at all times.
g132
Straight to Straddle at Wall
1x4
Keep your elbows locked and elevate your scapula fully at all times.
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.
g133
Straddle Slide Away
1x3
Don't just lock your legs inside of your hips but actively push them open. Do not accidentally close your legs whilst leaning towards the front., Lock your legs inside of your hips. Do not accidentally close your legs whilst leaning towards the front.
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.
Keep your elbows locked and elevate your scapula fully at all times.
g134
Slide Away to Straddle
1x2
Open your legs into the straddle slowly. Not only will you have to catch your legs against gravity and momentum but also will your body become shorter. If your are not perfectly align this angle change will be surprising for your balance.
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.
Keep your elbows locked and elevate your scapula fully at all times.
g135
Straddle Slide Away to Legs Together
1x2
Engage your glutes whilst closing your legs to avoid piking at the hips.
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.
Keep your elbows locked and elevate your scapula fully at all times.
g136
Slide Away to Straddle to Straight
2x1
When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally.
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.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
g137
Straddle Slide Away to Straight to Straddle
2x1
When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally.
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.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
138
139
140
141
h142
Wall Walk
2x3
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.
h143
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.
h144
L Handstand Single Leg Isolation
1x3 each leg alternating
With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position.
Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
h145
L Handstand Leg Isolation
1x1 each leg first
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.
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.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
h146
Wall Take Off to Tuck to Straight
3x1
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 knees. If you were watching this drill from the side the feet should travel down and back up on 1 vertical line.
Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
h147
Wall Take Off to Tuck to Straddle to Tuck
2x3
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 and in the tuck position it needs to be in parallel.
Lift your legs. Do not let them hang behind in a pancake and drag you down.
Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
h148
Jump to Tuck to Straight
2x
Hold the tuck position before extending the legs up into the straight handstand. To do so engage your lower back to pull the hips into a slight anterior pelvic tilt to align them with your already aligned shoulders and hands. Use your hip flexors to pull your knees towards your chest to minimize the risk of falling over.
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 scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
h149
Straight to Straddle to Straight
3x
When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally.
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.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
150
151
152
153
154
155
i156
Wall Walk
2x3
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.
i157
45 Handstand Single Leg Circle
1x1 each side & each direction
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 and in the tuck position it needs to be in parallel.
Focus on the immobile leg. Keeping it perfectly still is much harder than moving the other one in a circle.
Due to the nature of this exercise you will be slightly piked in your single leg straddle position. This is ok as you gain lots of shoulder strength and coordination but moving the wall leg not just against gravity but also against the friction of the wall. Find a flat and even wall and wear slippery socks!
i158
Straight to Straddle at Wall
1x4
Keep your elbows locked and elevate your scapula fully at all times.
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.
i159
Straddle Slide Away
1x3
Don't just lock your legs inside of your hips but actively push them open. Do not accidentally close your legs whilst leaning towards the front., Lock your legs inside of your hips. Do not accidentally close your legs whilst leaning towards the front.
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.
Keep your elbows locked and elevate your scapula fully at all times.
i160
Straddle Slide Away to Legs Together
1x2
Engage your glutes whilst closing your legs to avoid piking at the hips.
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.
Keep your elbows locked and elevate your scapula fully at all times.
i161
Straddle Slide Away to Straight to Straddle
2x1
When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally.
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.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
i162
L Handstand Single Leg Isolation
With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position.
Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
i163
L Handstand Leg Isolation
1x1 each leg first
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.
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.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
i164
Wall Take Off to Tuck
1x3
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.
Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
Focus on your shoulders. Keeping them elevate is key here. Do not allow them to close or to slide towards the front.
i165
Wall Take Off to Tuck to Straddle
1x2
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 and in the tuck position it needs to be in parallel.
Lift your legs. Do not let them hang behind in a pancake and drag you down.
Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
i166
Wall Take Off to Tuck to Straddle to Tuck
3x1
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 and in the tuck position it needs to be in parallel.
Lift your legs. Do not let them hang behind in a pancake and drag you down.
Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
i167
Jump to Tuck to Straight
2x
Hold the tuck position before extending the legs up into the straight handstand. To do so engage your lower back to pull the hips into a slight anterior pelvic tilt to align them with your already aligned shoulders and hands. Use your hip flexors to pull your knees towards your chest to minimize the risk of falling over.
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 scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
168
Straight to Straddle to Straight
3x
When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally.
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.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
169
j170
Wall Walk
2x3
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.
j171
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.
j172
Slide Away
1x3
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.
Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall.
Come back to the wall with your entire body from wrists to toes in 1 straight line.
j173
Slide Away to Straddle
1x2
Open your legs into the straddle slowly. Not only will you have to catch your legs against gravity and momentum but also will your body become shorter. If your are not perfectly align this angle change will be surprising for your balance.
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.
Keep your elbows locked and elevate your scapula fully at all times.
j174
Slide Away to Straddle to Straight
2x1
When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally.
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.
Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
j175
L Handstand Single Leg Isolation
1x3 each leg alternating
With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position.
Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
j176
L Handstand Leg Isolation
1x1 each leg first
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.
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.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
j177
Wall Take Off to Tuck
1x2
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.
Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
Focus on your shoulders. Keeping them elevate is key here. Do not allow them to close or to slide towards the front.
j178
Wall Take Off to Tuck to Straight
3x1
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 knees. If you were watching this drill from the side the feet should travel down and back up on 1 vertical line.
Pull your knees as low as possible in the tuck but stop before your lower back rounds, shoulders close or elbows bend.
j179
Tuck Jumps
5x
Keep your shoulders on top of the hands at all times.
Use your hip flexors to pull your knees down towards your chest to minimize risk of falling over.
Do not focus on holding the tuck. The goal is to jump to align the hips with the already aligned hands and shoulders and to come right back down.
j180
Jump to Tuck to Straight
3x
Hold the tuck position before extending the legs up into the straight handstand. To do so engage your lower back to pull the hips into a slight anterior pelvic tilt to align them with your already aligned shoulders and hands. Use your hip flexors to pull your knees towards your chest to minimize the risk of falling over.
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 scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!

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