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. Enjoy! Also if you’d rather go through your program offline, download the pdf version here.
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Alternate between Workouts A & B so you end up with 4 different workouts. And do in the following order:
E.g. Monday – Flexibility A & Handstand B, Tuesday – Flexibility A & Handstand A, etc
Learning handstands and bodyweight skills takes time. So don’t get discouraged if one day things work well and the other not. It is all part of the process.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Cardiovascular Activity | 6-8min | Any type of low intensity cardiovascular exercise. Break a sweat! | |
| W-Raises | 8 reps | Go slow and focus pulling shoulder blades together | |
| W to Y-Raises | 8 reps | Actively keep lifting arms up on Y-Raises | |
| Back Extensions | 8 reps | Initiate lift by externally rotating your arms until thumb is facing the ceiling | |
| Arm Circles | 8 per direction | Extend arms to the side and create small circular movements | |
| Elbow Raises | 8 reps | Lift elbows as high as you can | |
| Knees to Chest | 2 reps x 2 | Keep back pressed against floor at all times | |
| Wrist Warm-Up | Few reps each | Choose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 1 Legged Hamstring Stretch on back | 1set, 10reps each side & 10sec hold | ||
| 1 Legged Good Mornings | 1set, 8reps each side | ||
| Pike Stretch At Wall with yoga block | 1set, 1min | ||
| Pancake with elevated glutes | 1set, 1min | ||
| Do the exercises above on one side first, then change | |||
| Runners Stretch | 40sec | ||
| Assisted runners stretch lifts | 10reps | ||
| Runners Stretch Slides | 1set, 10reps | ||
| Do the exercises above on one side first, then change | |||
| Sitting leg lifts | 1set, 10lifts, 10sec hold, 10pulses | ||
| Walking Downward Dog | 10reps |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 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 | |||
| Runners Stretch | 1min | ||
| 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 | ||
| Press Prep | 8reps |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 2sets, 3reps | Hands shoulder width apart. Look at your hands. Push out tall. Elbows locked. Core engaged! Do not arch your back! | |
| Half Slide Away | 3sets, 3reps | Only use shoulders to initiate movement | |
| Tuck to Straight to Tuck - Freestanding | 2sets, 1-3reps | Hold the tuck at the end. If easy do multiple reps | |
| Freestanding Leg Circles | 2 sets each direction, 2 rounds each | Direction 1: Tuck Straddle Straight Tuck | Direction 2: Tuck Straight Straddle Tuck | |
| Bench Zombie Lower to Compression Hold | 3sets, Max Hold | ||
| Take Offs at Wall from 2 Blocks | 3sets, 4reps | ||
| Ball Zombies | 3sets, 8reps | ||
| Bent Knee Stalder Lifts on Bench | 3sets, 6-8reps | I want to see your neck and elbows. Shoulders down and biggest compression possible |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 2sets, 3reps | Hands shoulder width apart. Look at your hands. Push out tall. Elbows locked. Core engaged! Do not arch your back! | |
| Slide Away | 3sets, 3reps | Only use shoulders to initiate movement | |
| Tuck Slides | 1set, 4reps | ||
| 2on2 Tuck Slides | 2sets, 3reps | Alternatively if you do not have blocks put your hands on the floor close to each other so the thumbs touch side by side. | |
| Freestanding Straight Leg Isolations | 2 sets, reps each leg | Don't overshoot the leg. Keep pushing out tall. | |
| Press from Floor | 2sets, 2reps | ||
| Chest to Wall Leg Lifts | 3sets, 5reps | Make sure your legs are far below horizontal and that you pull your shoulders towards the wall every time that the feet take off. | |
| Table Press | 3sets, 3reps | ||
| Walking Dead | 2sets, 15reps | ||
| Stalder Leg Lifts | 3sets, 6reps | ||
| Active Pancake Stretch | 2sets, 10reps |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
Start lying on your stomach face down. Legs are locked and nothing moves except for arms.
Arms in 90° angle, with elbows aligned around the height of your eyes.
Focus on pulling your shoulder blades together as you lift your arms and chest up off the ground. Then bring your hands back to your forehead, and back again.
Start by lying on your stomach. Go from a W-Raise into a Y-Raise, meaning extend your arms up in front of you. Once they are extended in front of you lift them up towards the ceiling a little. That is one rep.
Start by lying on your stomach with your arms extended on each side. Have the back of your hand on the floor. Initiate the lift by externally rotating your arms until your thumb is facing the ceiling. Try to lift your chest up as high as you can, as you squeeze your shoulder blades together and pull your shoulder blades back.
Lying with stomach on floor, extend arms to the side and create small circular movements, forward and backwards. Keep head on ground.
Interlace fingers behind your head and lift elbows as high as you can. Head stays on the ground the entire time. Legs are locked and feet pointed.
Start with back on ground. Lift your arms and shoulders up off the ground slightly. Push through your shoulders to extend your arms overhead, covering your ears with your shoulder. Keep that push throughout the whole motion.
Back stays pressed against the floor - you are trying to keep you ribs in and your core engaged.
To start: lift your legs off the ground into a hollow body hold. Knees are locked and pressed together & feet pointed. From there pull your knees towards your chest. Only go as far as your hip stays in place and doesn't roll up. You want to learn to move your legs individually without having any affect on the rest of your body.
With all wrist warm ups there is no specific number I want you to do, just do them until your wrists are fully warmed up. Generally better take more time to warm up instead of less. Pick the exercises that feel the best for your wrists, and if you already have a wrist warm-up routine, just go with that one.
Exercise 1 - Place palm of hand on the floor in various positions and angles (e.g. fingers facing your knees, fingers pointing to the outside, etc) while you load weight on to your arms gently
Exercise 2 - Place one hand on top of the other and only move your arm around (from straight to bend, imagine you are drawing circles with your elbow)
Exercise 3 - Place back of hands on ground and gently load weight on to your arms. Move around from side to side, front and back to stretch them out a bit.