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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,

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!

Warm-Up

DemoExerciseReps/SetsHow to/Cues
Forehead to W8xRotate 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 W8xFirst 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 Extensions8xStart 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 Circles10x each directionIsolate 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 Lifts8xKeep your forehead on the floor and interlock your fingers behind your head.
Tuck on Back2x4Push out tall, keep your lower back on the floor at all times! Look at your hands. Keep your knees together and the feet on the same distance to the floor throughout the whole movement!
Wrist Warm UpAs neededStretch your wrists on the floor in all possible directions.

Handstand Foundations

DemoExerciseReps/SetsHow to/Cues
Wall Walks1x3
Slide away2x3
Tuck to Straight & Tuck to Straddle2x3 each
Leg Circles2x2 each direction
Lateral Leg Isolations2x2 each leg
Straight Single Leg Isolations2x2 each side
Tuck Single Leg Isolation2x2 each side

Handstand Training

DemoExerciseReps/SetsHow to/Cues
2on2 L Single Leg Isolation2x2 each sideIf you do not have 2 handstand blocks place your hands on the floor close to each other
2on2 Slide Away2x2
Miami L Single Leg Isolation2x2 each leg each sideBlock elbow bent. Shoulders and Hips Parallel to the floor
Miami Slide Away2x2
Standing Side Bends1x4 each side
Kneeling One Legged Side Bends1x4 each side
Small Side Bends Wall3x2 each side
Miami Climbs in L2x2 each sideFirst transfer all the way over and then push up vertically only!
2on2 Tuck Slides2x4

Handstand Conditioning

To this one only every other or even only twice a week!

DemoExerciseReps/SetsHow to/Cues
Straddle Press from Standing4x1You can also to Pike presses of course!
Press Take Offs from 1 Block3x4
Box Zombie to Compression Hold4x1
Chest to Wall Leg Lifts3x2Try this. It might be impossible for now
Bent Knee Stalder Lift Offs3x4
Sitting Wall Pancake Stretch30secLower Back is straight!
Sitting Wall Pancake Lift2x6
Sitting Leg Lifts2x10&10sec hold

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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