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.
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
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Forehead to W | 8x | Rotate 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 W | 8x | First 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 Extensions | 8x | Start 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 Circles | 10x each direction | Isolate 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 Lifts | 8x | Keep your forehead on the floor and interlock your fingers behind your head. | |
| Wrist Warm Up | As needed | Stretch 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.
Enjoy
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 2x3 | Keep shoulder elevation | |
| Tuck Slides | 2x3 | Make sure your knees touch the wall as soon as you bend them. | |
| L Handstand single leg isolations | 1x2 each leg | Hand shoulders and knees should be in 1 perfect vertical line | |
| 45 bring both legs away from wall | 2x1 each leg | ||
| Slide Aways | 2x3 | Use only shoulders to initiate the move | |
| 2on2 tuck slides | 3x2 | ||
| Tuck to straight to tuck | 3x1 | ||
| Tuck jumps | 2x5 |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 3x2 | Hands shoulder width apart. Look at your hands. Push out tall. Elbows locked. Core engaged! Do not arch your back! | |
| Half Slide Away | 3x4 | Only use shoulders to initiate movement | |
| L bring both legs away from wall | 2x1 each side | ||
| L bring both legs together back to the wall | 2x1 each side | ||
| Lower From Handstand | 4sets, 1rep | Remember the proper technique - Alternatively you can do Chest to wall press negatives! | |
| Box Zombie Lower to Compression Hold | 5sets, Max Hold | Squeeze everything out that is left | |
| Walking dead | 4x10 | ||
| Sitting Leg Lifts | 1x10 lifts, 10 holds & 10 pulses | ||
| HSPU at wall | 2x2 | BACK TO THE WALL ALWAYS | |
| HSPU in L | 2xmax-2 | Feet on table |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Standing Active Pancake Warm Up | 1set, 10reps | ||
| 1 Legged Good Mornings | 1set, 8reps each side | ||
| Pike Steps | 1x10 each leg alternating | ||
| Runners Stretch | 1min | ||
| Side Runners Stretch | 1min | ||
| Runners Stretch Reps | 1set, 10reps | ||
| Parallel Runners Stretch | 1x40sec | ||
| Advanced Runners Stretch Combi | 1set, 10,10,10 | ||
| Downward Dog Hold | 1x40sec | ||
| Walking Downward Dog | 1x10 each side | ||
| Sitting One Legged Pike Stretch | 1x10 each side | ||
| Press Prep | 8reps | ||
| Press V-up Combi with Yoga Block | 10reps | Gib den Yoga Block jedes mal von aussen um das Bein herum. Hoffe, dass klappt besser. Viel Erfolg! |
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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