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!


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
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-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.

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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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.

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