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! Also if you’d rather go through your program offline, download the pdf version here.

Hi Dominik,

Herzlich Wilkommen zu deinem Custom Training Plan.

Vielen Dank, dass du so fleisig mit uns trainierst! Mach bitte weiterso! Siehst ja, dass es voran geht. Freue mich wirklich, dass ich bei dem progress dabei sein darf!

Wenn du runter scrollest findest du mein kleines und typisches Warm up. Mach das bitte jeden Tag! Dann ein Handstand training und ein Press Spezifisches Condition training. 
Ich wuerde empfehlen anfangs jedes 2 Mal die Woche zu machen und die zu 3 mal die Woche hochzuarbeiten. 

Noch ein Stueck weiter runter dann das Flex Programm. Dieses kannst/solltest du bitte 6 mal die Woche machen. Bitte vorher richtig warm machen jedes mal. Umso mehr du schwitzt umso besser. Aber pass auf, dass du waehrend des dehnen nicht kalt wirst wegen wind/Klimaanlage etc!


Viel Spass und sag beischeid, falls du Fragen hast!
Liebe Gruesse


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.
Wrist Warm UpAs neededStretch your wrists on the floor in all possible directions.


Learning handstands well takes time. In these workouts we focus on pushing out tall, learning to actually control and not to balance and on isolating the legs. 

Handstand Training

DemoExerciseReps/SetsHow to/Cues
Wall Walks2x3Keep shoulder elevation
Tuck Slides2x3Make sure your knees touch the wall as soon as you bend them.
L Handstand single leg isolations1x2 each legHand shoulders and knees should be in 1 perfect vertical line
45 bring both legs away from wall2x1 each leg
Slide Aways2x3Use only shoulders to initiate the move
2on2 tuck slides3x2
Tuck to straight to tuck3x1
Tuck jumps2x5

Press Conditioning

DemoExerciseReps/SetsHow to/Cues
Wall Walks3x2Hands shoulder width apart. Look at your hands. Push out tall. Elbows locked. Core engaged! Do not arch your back!
Half Slide Away3x4Only use shoulders to initiate movement
L bring both legs away from wall2x1 each side
L bring both legs together back to the wall2x1 each side
Lower From Handstand4sets, 1repRemember the proper technique - Alternatively you can do Chest to wall press negatives!
Box Zombie Lower to Compression Hold5sets, Max HoldSqueeze everything out that is left
Walking dead4x10
Sitting Leg Lifts1x10 lifts, 10 holds & 10 pulses
HSPU in L2xmax-2Feet on table

Specific stretches

DemoExerciseReps/SetsHow to/Cues
Standing Active Pancake Warm Up1set, 10reps
1 Legged Good Mornings1set, 8reps each side
Pike Steps1x10 each leg alternating
Runners Stretch1min
Side Runners Stretch1min
Runners Stretch Reps1set, 10reps
Parallel Runners Stretch1x40sec
Advanced Runners Stretch Combi1set, 10,10,10
Downward Dog Hold1x40sec
Walking Downward Dog1x10 each side
Sitting One Legged Pike Stretch1x10 each side
Press Prep8reps
Press V-up Combi with Yoga Block10repsGib den Yoga Block jedes mal von aussen um das Bein herum. Hoffe, dass klappt besser. Viel Erfolg!

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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