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.
|W-Raises||8 reps||Go slow and focus pulling shoulder blades together|
|W to Y-Raises||8 reps||Actively keep lifting arms up on Y-Raises|
|Back Extensions||8 reps||Initiate lift by externally rotating your arms until thumb is facing the ceiling|
|Arm Circles||8 per direction||Extend arms to the side and create small circular movements|
|Elbow Raises||8 reps||Lift elbows as high as you can|
|Tuck on Back||2x4||Push 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-Up||Few reps each||Choose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.|
|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|
|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!
|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!
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.
Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.