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Happy Handstanding!

Training Program

Here is your full workout as an overview. This overview includes name, reps, short cue  and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy! 

Hey Dale,

Please find your program down below. It is an intense one that will definitely make you stronger and more flexible!

Make sure to warm up well before! 6-8 min of low impact cardiovascular activity to break a small sweat would be great.

Stay warm during training. Do not stretch under an air conditioning!

 

Do the whole program from top to bottom back to back. Start with 3-4 times a week and work your way up to up to 6 times a week!

Enjoy! Reach out if you have any questions or want an update!

Sascha

Warm-Up

6-8 min of low impact cardio vascular activity. Don’t be scared to break a light sweat!

Practice

Getting more flexible and developing compression strength takes time! 
Be patient, work hard and believe in the progress!

 

Stretching

DemoExerciseReps/SetsHow to/Cues
Walking Pike40sec
One Legged Good Morning8x each side
Table40sec
1 Legged Hamstring Stretch on back10x & 30sec hold
Runenrs Stretch40sec
Runners Stretch Pulses10
Runenrs Stretch Table20sec
Parallel Runners Stretch40sec
Parallel Runners Stretch Pulses8
Runners Stretch Slides10
Walking Downward Dog10
Sitting One Legged Pike Stretch10

Conditioning

DemoExerciseReps/SetsHow to/Cues
Runners Stretch Leg Lift10
V up combi with rope10
Sitting Pike Block Push10
V Up Hold30sec
V Up Hold Pulses20
Sitting Leg Lifts3 sets of 10lifts & 10sec hold
Hip Flexor Conditioning10sec hold & 10 Pulses

Post Workout Stretches

DemoExerciseReps/SetsHow to/Cues
Laying Hip Opener with Block40sec
Half Split40sec
Half Split Back Knee Bent against the Wall40secs

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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