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.
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!
|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 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||3x2||Only use shoulders to initiate movement|
|Tuck Slides||3x3||Keep back from arching or piking. Knees together!|
|Floating 45degrees handstand||3x6 switches|
|Lower From Handstand||4x1|
|Lower to Box||4sets, 1rep||Remember the proper technique|
|Box Zombie Lower to Compression Hold||5sets, Max Hold||Squeeze everything out that is left|
|Stalder lift offs on box with bent knees||3x4-6|
|Active Pancake Stretch||2sets, 10reps|
|Standing Active Pancake Warm Up||1set, 10reps|
|1 Legged Good Mornings||1set, 8reps each side|
|Do the exercises above on one side first, then change|
|Side Runners Stretch||1min|
|Runners Stretch Reps||1set, 10reps|
|Advanced Runners Stretch Combi||1set, 10,10,10|
|Do everything above on one side first, then change sides|
|Press V-up Combi with Rope||10reps|
|Sitting leg lifts||1set, 10lifts, 10sec hold, 10pulses|
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
Text box item sample content