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Workout A

Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!!  To see the video click the (“+”) symbol next to the exercise name, and it will expand.

Look after yourself and only do what feels safe enough. Rest long enough between sets to be fresh but short enough not to get cold!

 

Amazing job in general. Small things to pay extra attention to:

  • Your line is good but you are always a bit piked. This moves the weight into the back off the hand. You want your weight in the fingertips at all times. Don’t try to find the perfect balance sweet spot. It doesn’t exist. You don’t want balance. You want control. Put the weight in the fingertips. It should almost always feel as if you are about to fall over. For that, engage your glutes and open your hips. Your feet will travel over the back off your head and you will feel as if you are arching your back. You will be completely straight for the first time.
  • Middle Split. Come on. I am sure you are better than that and if not get working. You can learn all hand balancing drills and skills but if you don’t get flexible you’ll be very limited very soon! Full middle split one arms balance much easier and are much prettier. 
  • Your legs in general. Tighten them up! Fully lock the knees. Do not allow them to move! Also do not allow your legs to move inside of your hips. You have to always push them actively into the end range of motion in order to be sure that everything from the hips down (or in a handstand up…) is one solid unit.
    • Point your feet! Not only does this look horrible but also do I know as soon as your feet are lose that your calves and quads are as well. Can’t balance a half boiled spaghetti upside down!
  • I love your dog
  • You have to side bend more in all of your straddle one arms. Your right hip (butt cheek really) needs to be on top of the left hand and shoulder
    • In the lateral walks video, on the very first step you side bend almost enough. Well done
    • The very last step is great as well. You are able. Identify how those 2 feel and always work like thay!
  • Your shoulders do not stand out negative to me and that is honestly a miracle. You push out tall and keep the free shoulder low and isolated better than many professional hand balancers. Well done!

 

You are doing great so far. You have created a very solid base. It will be beautiful to watch you grow and learn pretty much any skill you want! 

Please reach out at any time and let me help you when and where ever I can!

One Arm Handstands!

Warm Up

DemoExerciseReps/SetsHow to/Cues
Forehead to W8 repsGo slow and focus pulling shoulder blades together
Straight to W8 repsActively keep lifting arms up on Y-Raises
Back Extensions8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles8 per directionExtend arms to the side and create small circular movements
Elbow Lifts8 repsLift elbows as high as you can
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.
Hamstring Bridges1x8
Bent Knee Whindshield Wipers1x8
Half Snow Angel1x5 each side
Semi Superman1x5 each side
Upper Body Lifts On Side1x10 each side
Lower Body Lifts On Side1x10 each side
Upper & Lower Body Lifts On Side1x10 each side
Keeling Shoulder Shrugs with elastic1x8Elbows locked. Look at hands at all times. Go slow and push as high as possible!
Kneeling 1 Arms with elastic2x4 each side
Kneeling Bent Elbow 1 Arms1x4 each sideKeep your shoulder up. Especially when moving the hand away from the imaginary floor!

2 Arm Prep

DemoExerciseReps/SetsHow to/Cues
Tuck to Straight & Tuck to Straddle1x2 each
Leg Circles1x2 each direction
Tuck Leg Isolations2xLeft, Right, Both
2on2 Tuck to Straight & Tuck to Straddle1x2 each
2on2 Leg Circles1x2 each direction

Side Warm Up

DemoExerciseReps/SetsHow to/Cues
Standing Side Bends1-2x4-6 each side
Sitting Side Bends1x4-6 each side
Deep Lunge Side Bends1x6 each side
Deep Side Bends - Freestanding2x3 each side

ONE ARM Training

DemoExerciseReps/SetsHow to/Cues
Small Transfers2x2 each side
Lateral Walks2x6 blocks there and back legs together and full straddle
Stretched Out Fingertip - Holds3x5sec each side
Elastic One Arm4x max clean hold each side
Stretched Out Fingertip - Taps3x3 each side
Vertical Wall Walks with Block on Side2x2 (down up, down up)Legs together

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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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