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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! 

Hey Michael,

You are already very strong but we need to focus on the basics a bit. We need to move a step back and work on alignment drills against the wall. They might be boring at first but they will help you SO MUCH!

Focus on keeping the elbows locked at all times and the shoulders covering the ears. Everything from hands to the bottom end of your ribs needs to be one solid unit!

I wrote you 2 separate programs. 1 to work on technique and freestanding handstands and 1 to focus on specific strength needed for straight handstands and one arm handstands.

Do the warm up everyday and chose an abs routine for core stability.

Then cycle the 2 different handstand routines. 

 

You could do for example:
A
B
Rest
A
B
Rest
Rest

OR

A
A

Rest
A
B

Get creative 😉

Practice

Handstands take time. Developing specific strength and feeling for balance is not easy. You are doing great already. Believe in the process and stay consistent!

 

Pre Warm Up Conditioning - Chose 1 every Day

DemoExerciseReps/SetsHow to/Cues
Germinator ABS Routine3 rounds | See dropdown for description & videos.This is a Level 3 routine.
Do 20 sec of each exercise, back to back Germinator Heat-Up Routine3 Rounds // 20 sec of each exercise back to back | See dropdown for videos & description.This is a Level 2 Routine.
Floor Abs 12-3 rounds / 20sec per exercise | See dropdown for videos & description. This is a Level 1 routine.
Floor Abs 22-3 rounds / 20sec per exercise | See dropdown for videos & description. This is a Level 2 routine.
Ball Abs 12-3 rounds / 20sec per exercise | See dropdown for videos & description. This is a Level 1 routine.
Ball Abs 22-3 rounds / 20sec per exercise | See dropdown for videos & description.This is a Level 2 routine.

Warm Up

DemoExerciseReps/SetsHow to/Cues
W-Raises 8 repsGo slow and focus pulling shoulder blades together
W to Y-Raises 8 repsActively keep lifting arms up on Y-Raises
Back Extensions 8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles 8 per directionExtend arms to the side and create small circular movements
Elbow Raises 8 repsLift elbows as high as you can
Knees to Chest 2 reps x 2Keep back pressed against floor at all times
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.

Program A - Technique Focus

DemoExerciseReps/SetsHow to/Cues
L Handstand Leg Isolations2x2 each side
Wall Walks2x2
Tuck Slides2x3
L single Leg Isolations2x2 each side
L Leg Isolations1x2 each side
L Handstand Wall Taps2x1 each sideFocus on Form!
Slide Away2x4
Straddle Slide Away1x3
Straddle Slide Away to Legs Together1x2
Straight Straddle Straight2x2
Tuck Take Off3x2
Box tuck Leg Isolation1x3 each side
Box Tuck bring both Legs down at the same time2x1 each side
Handstand Leg Circles2x2
Tuck to Straight3x

Program B - Conditioning Focus

DemoExerciseReps/SetsHow to/Cues
Wall Walks2x3
Tuck Slides1x4
2on2 Tuck Slides2x3
2on2 Slide Away3x1
2on2 Half Slide Away2x3
Half Slide Away2x4
Vertical Block Walks in L2x1each side
Downward Dog Push Ups3x4-12
Shrugs in L with Feet on Table2x6-8
Kneeling Elastic Shrugs3x10-12
Press V Up Combi with Yoga Block1x10

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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Do: 12 reps

Shoulders are active!

Do: 12 reps

Do: 12 reps

Do: 8 reps

Do: 8 reps

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

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.

Extend your arms in front of you and open/close your hands. Work on extending your fingers fully.

Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.

Put hands together in front you in a prayer position. Move hands downwards and elbows out to introduce a stretch. Go through these until wrists feel warm and ready