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!
|W-Raises||8 reps||Go slow and focus pulling shoulder blades together|
|W to Y-Raises||8 reps||Actively keep lifting arms up on Y-Raises|
|Back Extensions||8 reps||Initiate lift by externally rotating your arms until thumb is facing the ceiling|
|Arm Circles||8 per direction||Extend arms to the side and create small circular movements|
|Elbow Raises||8 reps||Lift elbows as high as you can|
|Tuck on Back||2x4||Push out tall, keep your lower back on the floor at all times! Look at your hands. Keep your knees together and the feet on the same distance to the floor throughout the whole movement!|
|Wrist Warm-Up||Few reps each||Choose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.|
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.
|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|
|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|
|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|
|Standing Active Pancake Warm Up||1set, 10reps|
|1 Legged Good Mornings||1set, 8reps each side|
|Pike Steps||1x10 each leg alternating|
|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 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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Start lying on your stomach face down. Legs are locked and nothing moves except for arms.
Arms in 90° angle, with elbows aligned around the height of your eyes.
Focus on pulling your shoulder blades together as you lift your arms and chest up off the ground. Then bring your hands back to your forehead, and back again.
Start by lying on your stomach. Go from a W-Raise into a Y-Raise, meaning extend your arms up in front of you. Once they are extended in front of you lift them up towards the ceiling a little. That is one rep.
Start by lying on your stomach with your arms extended on each side. Have the back of your hand on the floor. Initiate the lift by externally rotating your arms until your thumb is facing the ceiling. Try to lift your chest up as high as you can, as you squeeze your shoulder blades together and pull your shoulder blades back.
Lying with stomach on floor, extend arms to the side and create small circular movements, forward and backwards. Keep head on ground.
Interlace fingers behind your head and lift elbows as high as you can. Head stays on the ground the entire time. Legs are locked and feet pointed.
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.
Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.