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Advanced Handstand Routine

Warm Up

Take your time going through the warm up.  Explore the full range of motion available to you in these movements. If you need to add a few reps or exercises to feel ready, go for it. 

DemoExerciseReps/SetsHow to/Cues
Do 20 sec of each exercise, back to back Germinator Heat-Up Routine3 Rounds
8-12reps with a total of 2 sets of:
Front Flies in 5 Angles
Elastic Chest Push-Up

8-12reps with a total of 2 sets of:
Back Flies in 5 Angles
Upward External Rotations

10-15reps with a total of 3 sets of:
Internal Rotations

10-15reps with a total of 3 sets of:
Outwards External Rotations

8-12reps with a total of 2 sets of:
Bent Over Back Flies in 3 Positions
Elastic Warm-Up At WallAs noted in drop-down
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.
Other rehab exercises as neededas neededIf you feel like you need to add others/do more - go for it!
Kneeling Shrugs with elastic1set, 12-15 reps
Kneeling one arms with elastic1set, 4reps each side
Bent Elbow 1 Arms with Elastic1set, 4reps each sideuse elastic band - video shows without elastic!

Practice

Learning one arm handstands takes time. In the beginning it is all learning how to develop a proper shoulder push and feel for position. Don’t rush through these exercises and take breaks as needed.

Handstand Warm-Up

DemoExerciseReps/SetsHow to/Cues
Wall Walks1set, 3 repsMaintain Shoulder Elevation
Slide Aways2sets, 3 repsUse only shoulders to initiate the move

Handstand Foundation

DemoExerciseReps/SetsHow to/Cues
Tuck to Straight to Tuck2sets, 2repsFocus on keeping shoulder elevation. Extend hips and knees simultaneously
Straight Single Leg Isolations2sets, 2 repsLower each leg to parallel & back up

Handstand One Arm Prep

DemoExerciseReps/SetsHow to/Cues
Slide Away 2on2 2sets, 2 repsPut 2 blocks side by side, then do a normal slide away. Initiate motion only in shoulder
Deep Side bends on wall in full straddle1set, 3 repsDo not put your hands too close to the wall
Deep Side bends - freestanding in Full Straddle (alternatively on wall again)2sets,2reps each sideQuality much more important than depth

OAHS Training

DemoExerciseReps/SetsHow to/Cues
Miami Transfers Freestanding in 1. Legs Together, 2. Legs Full StraddleEach Position: 2sets, 2repsStart with one hand on the block & one hand on the floor. Transfer over without extending your elbow or pushing out - simply shift opposite hip over shoulder If too hard, check out alternative exercise right in the next row.
Miami Transfers Alternative: Miami Slide Aways on wall with Legs Together4sets, 2reps each sideOne hand on block the other on the floor. Then regular slide away
Vertical Walks on Wall with Legs Together2sets, 1 rep each side (down up, down up)On the way up make sure to put the block really close & keep elbow bent until your opposite hip is fully over your shoulder.
Lateral Walks on Wall with Legs Together2sets, 4 blocks there & backPush out tall on two arms & even taller on one arm.

Strength & Conditioning

DemoExerciseReps/SetsHow to/Cues
Stretched out Fingertip Holds in L Handstand2sets, 2x 5 sec each sideFeet on a desk or box and not against the wall! Video shows full handstand, please do them in L-Handstand!!
Floating Zombies2sets, 4 repsTry to jump back as slow as possible
HSPU with elevated Feet2sets, 8 repsHips over shoulders!!

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

No band alternative:

Do: 8-12 reps with a total of 2 sets
So... Front Flies, then Elastic Chest Push-ups, then Front Flies again, then Elastic Chest Push-ups

Wrist are facing front (away from wall)

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!

Do: 8-12 reps with a total of 2 sets
So... Front Flies, then Elastic Chest Push-ups, then Front Flies again, then Elastic Chest Push-ups

Rotate hands in push up: bend arms, knuckles facing up, extended hands face each other

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!

No Band Alternative:

Do: 8-12 reps with a total of 2 sets

Grab band with whole hand. Back of hand to back/away from wall.

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!

No Band alternative:

Do: 8-12 reps with a total of 2 sets

Grab band with whole hand. Back of hand to back/away from wall.

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!

No Band alternative:

Do: 10-15 reps with a total of 3 sets

Make sure you’re in line. Pull straight. Elbow stays in spot, use towel to make sure elbow stays on side. Put the thera-band/elastic on the same height as your elbow

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!

No band alternative:

Do: 10-15 reps with a total of 3 sets

Make sure you’re in line. Pull straight. Elbow stays in spot, use towel to make sure elbow stays on side. Put the thera-band/elastic on the same height as your elbow

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!

No Band alternative:

Do: 8-12 reps with a total of 2 sets

Perfect table position
Back engaged and tight whole time
Head in neutral position
3 different hand positions

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!

With all wrist warm ups there is no specific number I want you to do, just do them until your wrists are fully warmed up. Generally better take more time to warm up instead of less. Pick the exercises that feel the best for your wrists, and if you already have a wrist warm-up routine, just go with that one.

Exercise 1 - Place palm of hand on the floor in various positions and angles (e.g. fingers facing your knees, fingers pointing to the outside, etc) while you load weight on to your arms gently

Exercise 2 - Place one hand on top of the other and only move your arm around (from straight to bend, imagine you are drawing circles with your elbow)

Exercise 3 - Place back of hands on ground and gently load weight on to your arms. Move around from side to side, front and back to stretch them out a bit.

Extend your arms in front of you and open/close your hands. Work on extending your fingers fully.

Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.

Put hands together in front you in a prayer position. Move hands downwards and elbows out to introduce a stretch. Go through these until wrists feel warm and ready