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Happy Handstanding!

Post Class Exercise Suggestions

Press Drills

DemoExerciseReps/SetsHow to/Cues
Back to Wall Press2x3Chin on the chest! Do not touch the wall with the back of your head. Start in a handstand with the back to the wall, the hands turned out and further away from the wall. Your shoulders, whole back and legs are touching the wall. Bring your legs around on the way down. Keep your lower back agains the wall. Work on your compression by pulling the feet down but keep your whole back against the wall the whole time! Then come back up!
Chest to Wall Press2x3Keep your hands, shoulders and hips aligned. Through the widest straddle bring your feet down towards the floor by your wrists. Work towards closing your feet at the bottom. Come back up without arching the back or moving the shoulders.
Chest to Wall Leg Lifts2x4Bring your feet down at least past the hip line. Keep your hands, shoulders and hips aligned. Using your hip flexors and compression muscles only pull the feet away from the wall towards your armpits.
Skin The Cat2x3All about compression. Stay as tight as possible! Lock your knees

Side Bending

DemoExerciseReps/SetsHow to/Cues
Standing Side Bends1-2x4-6 each side
Elevated Kneeling Side Bends1x4 each side
Deep Lunge Side Bends1x5 each side
Deep Side Bends - Freestanding2x2 each side
Deep Side Bends - Wall2x3
Miami Side Bends on 2 blocks2x2 each side keep the side of your face connected to your supporting shoulder. Hold each side bend for a moment!

Miami Handstand

DemoExerciseReps/SetsHow to/Cues
Miami Leg Circles1x2 each side each direction
Miami Outside Hold full straddle2x5sec each side
Miami Floor Combi Part 2 Full Straddle2x each side

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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