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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 Jen,

and welcome to your custom training program.

Below you will find a warm up to do every day, 1 handstand focused workout and 1 press focused workout. 
I would recommend starting by doing each 2 times per week building up to doing each 3 times per week.

Below you also find a flexibility focused program which will help you with the press specific stretches.
You can do that one up to 6 times a week!

 

Enjoy and let me know if you got any questions!

Warm-Up

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.
Tuck on Back2x4Push 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 UpAs neededStretch your wrists on the floor in all possible directions.

Practice

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

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 Away3x2Only use shoulders to initiate movement
Tuck Slides3x3Keep back from arching or piking. Knees together!
Floating 45degrees handstand3x6 switches
Lower From Handstand4x1
Lower to Box4sets, 1repRemember the proper technique
Box Zombie Lower to Compression Hold5sets, Max HoldSqueeze everything out that is left
Walking dead4x10
Stalder lift offs on box with bent knees3x4-6
Active Pancake Stretch2sets, 10reps

Specific stretches

DemoExerciseReps/SetsHow to/Cues
Standing Active Pancake Warm Up1set, 10reps
1 Legged Good Mornings1set, 8reps each side
Do the exercises above on one side first, then change
Runners Stretch1min
Side Runners Stretch1min
Runners Stretch Reps1set, 10reps
Advanced Runners Stretch Combi1set, 10,10,10
Do everything above on one side first, then change sides
Press V-up Combi with Rope10reps
Sitting leg lifts1set, 10lifts, 10sec hold, 10pulses
Press Prep8reps

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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