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.
|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.|
|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||As needed||Stretch 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.
|Wall Walks||1x3||Keep shoulder elevation|
|Tuck Slides||1x3||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|
|L Handstand Leg Isolations||2x1 each leg|
|Slide Aways||2x3||Use only shoulders to initiate the move|
|L Handstand Wall Taps||2x1 each leg||Do not start right away with your legs parallel. Aim for 45-55 degrees!|
|Box Tuck Single Leg Isolations||2x2 each leg||Make sure the box is high enough so your lower back does not round!|
|Tuck to straight to tuck||3x1|
|2on2 tuck slides||3x2|
Please warm up appropriately before!
|Ring Pull Ups||2x5||Do these in false grip!|
|Dip to Pull Up||Hold the pull up position as high as possibl!|
|Seated Band Assisted Muscle Up||This 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 Ups||1x max||Do these in false grip!|
|Ring Dips||1x max|
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!