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 Martin,

and welcome to your custom training program.

Below you will find 4 different flexibility programs all custom made just for you!

I know it is a lot and you are just starting off with your flexibility training.
You can pick and chose from the program below. I would recommend working your front splits always right after your hamstrings! 
Make sure to train every part at least 4 times per week. You can definitely also stretch more but make sure to keep 1 full day of rest.

I know stretching sucks. It is super hard to get started. Challenge yourself for just this month. Create a habit and do not be lose on yourself! It gets easier. It gets less uncomfortable and as soon as improvements roll in you will be absolutely addicted. Plus handstands will get easier by the second.

Please always make sure to warm up well. Break a light sweat! stay warm during stretching. Do not stretch where it’s windy or by an air con. Sauna, hot tub etc –> Tracksuit –> stretching is the lazy combination. Running 8-12min is the inspired variation 😉

You decide


Enjoy and let me know if you got any questions!


Flexibility is uncomfortable and takes time. Yet it is rewarding and absolutely crucial the more you train!
If that doesn’t motivated you. The fear of only getting stiffer when you get old sure should!


Middle Splits

DemoExerciseReps/SetsHow to/Cues
Deep plie10&20sec hold
Hip Circles on abck10
Side Lunges bottom Changes10
Half split middle split10&10sec hold
Hip Opener10
Middle Split with both knees bent40sec
Active middle split with both knees bent30sec
Assisted middle split push ups with 1 knee bent and straight upper body8
Middle Split1min
Middle split on back with elastic behind the back1min
Straight to middle split10


DemoExerciseReps/SetsHow to/Cues
One Legged Good Morining8
Half Wood Chopper10
Laying 1 legged pike stretch on back10&10sec holdUse rope in case you can not reach your foot.
Runners Stretch40secElevate hands with yoga blocks
Side Runners Stretch with elevated hands40secElevate hands on chair etc
Runners Stretch30secElevate hands with yoga blocks
Runners Stretch foot pulses10xElevate hands with yoga blocks
Runners Stretch Slides10Elevate hands with yoga blocks
Downward Dog Hold2x30secElevate hands with yoga blocks

Front Splits

DemoExerciseReps/SetsHow to/Cues
Prep for half split40sec
Half split back knee bend against the wall40secElevate hands with yoga blocks/chair
Half Split40sec
Runners Stretch40secElevate hands with yoga blocks
Half split back knee straight20secUse wall for balance
Runners Stretch40sec
Half split reps10
Split1minElevate hands with yoga blocks
Assisted front split slides10Elevate hands with yoga blocks

Back Prep

DemoExerciseReps/SetsHow to/Cues
Hamstring bridges10
Windshield wipers10
Upper body lifts10
Straight to W10
Lower Body Lifts10
Snow angles 8
Snow angles lower body8
cobra bend knees against the wall30sec
Wall Taps Knee Bridge2x6

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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