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. Looking for your Dashboard? Find it here.


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 takes time. The current goal towards one arm handstands will focus a lot on establishing good and solid technique, learn how to push out of your shoulders properly and isolate leg movement.

Handstand Foundations

DemoExerciseReps/SetsHow to/Cues
Wall Walks1x3Keep shoulder elevation
Tuck Slides1x3Make 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
L Handstand Leg Isolations2x1 each leg
Slide Aways2x3Use only shoulders to initiate the move
L Handstand Wall Taps2x1 each legDo not start right away with your legs parallel. Aim for 45-55 degrees!
Box Tuck Single Leg Isolations2x2 each legMake sure the box is high enough so your lower back does not round!
Tuck jumps2x5
Tuck to straight to tuck3x1
Walking Dead3x20
2on2 tuck slides3x2

Muscle Up Trainiing

Please warm up appropriately before!

DemoExerciseReps/SetsHow to/Cues
Ring Pull Ups2x5Do these in false grip!
Ring Dips2x5
Dip to Pull UpHold the pull up position as high as possibl!
Seated Band Assisted Muscle UpThis might be a progression for later. If you find a strong enough band and your elbows feels healthy practice it. The less strength necessary the better just to get used to the movement.
Ring Pull Ups1x maxDo these in false grip!
Ring Dips1x max

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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