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!
I am looking forward to start working with you.I this document –> Michael Custom Feedback <– you find feedback to the exercises you sent to me and some general notes on your handstands.
I think it is absolutely time to start working towards the Stalder Press to Handstand and the OAHS. Both are ambitious yet achievable goals. So let’s get at them.
Train your handstands every day. I would start with dong the conditioning twice a week in the first week or 2 and then move up to doing it every other day (3 times a week)
You can work on your flexibility 6 days a week if you find the time to fit it into your schedule.
Reach out over instagram if you have any questions.
Happy Training!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 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. | |
| Wrist Warm Up | As needed | Stretch your wrists on the floor in all possible directions. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 1x3 | ||
| Slide away | 2x3 | ||
| Tuck to Straight & Tuck to Straddle | 2x3 each | ||
| Leg Circles | 2x2 each direction | ||
| Lateral Leg Isolations | 2x2 each leg | ||
| Straight Single Leg Isolations | 2x2 each side | ||
| Tuck Single Leg Isolation | 2x2 each side |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 2on2 L Single Leg Isolation | 2x2 each side | If you do not have 2 handstand blocks place your hands on the floor close to each other | |
| 2on2 Slide Away | 2x2 | ||
| Miami L Single Leg Isolation | 2x2 each leg each side | Block elbow bent. Shoulders and Hips Parallel to the floor | |
| Miami Slide Away | 2x2 | ||
| Standing Side Bends | 1x4 each side | ||
| Kneeling One Legged Side Bends | 1x4 each side | ||
| Small Side Bends Wall | 3x2 each side | ||
| Miami Climbs in L | 2x2 each side | First transfer all the way over and then push up vertically only! | |
| 2on2 Tuck Slides | 2x4 |
To this one only every other or even only twice a week!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Straddle Press from Standing | 4x1 | You can also to Pike presses of course! | |
| Press Take Offs from 1 Block | 3x4 | ||
| Box Zombie to Compression Hold | 4x1 | ||
| Chest to Wall Leg Lifts | 3x2 | Try this. It might be impossible for now | |
| Bent Knee Stalder Lift Offs | 3x4 | ||
| Sitting Wall Pancake Stretch | 30sec | Lower Back is straight! | |
| Sitting Wall Pancake Lift | 2x6 | ||
| Sitting Leg Lifts | 2x10&10sec hold |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!