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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! 

Warm-Up

8-12 min low impact light cardiovascular activity

Break a light sweat

Hamstrings

DemoExerciseReps/SetsHow to/Cues
Half Wood Chopper10x
1 Legged Good Morning8x each side
Walking Pike3x10steps
1 Legged Hamstring Stretch on Back10x&20sec hold
Runners Stretch40sec each side
Side Runners Stretch40sec each side
Runners Stretch Foot Pulses10x each side
Side Runners Stretch Foot Pulses10x each side
Parallel Runners Stretch40sec each side
Parallel Runners Stretch Foot Pulses10x each side
Parallel Runners Stretch Reps8x each side
Standing Pike at Wall with Toes elevated on yoga block40sec
V Up Combi2x10Left, Right, Both, Both = 1 Rep
Runners Stretch Lifts10x each side

Middle Split

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DemoExerciseReps/SetsHow to/Cues
Plie15&20sec hold
Hip Circles On Back10x each leg each side
Lotus wave10x
Lotus Side Stretch40sec
Side Lunges Bottom Swap10xFull foot on floor. Opposite foot flexed
Half Split Middle Split10x &10sec hold
Hip Opener10x each sideGlutes and chest simoutaniously to the floor
Middle Split Both Knees Bent40sec
Middle Split With 1 Leg Bent & Straight Upper Body40secStraight knee fully locked
Middle Split Slides10x
Middle Split40sec
Straight to Middle Split On Back10xKnees locked. Tailbone stays on floor at all times

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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