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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.  Enjoy! Also if you’d rather go through your program offline, download the pdf version here

My man!

This stuff looks good already. Your deep side bends are great and your Miami’s really are not hopeless at all!

For now let’s focus on your full straddle 1 arm. You have an incredible straddle. Use it! It will help you balance!

 

Do Warm Up A together with Workout A
& B with B.

 

Let me know if you have any questions. You are much closer than you think!

Practice

Learning handstands and bodyweight skills takes time. So don’t get discouraged if one day things work well and the other not. It is all part of the process.

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

Handstand Foundations A

DemoExerciseReps/SetsHow to/Cues
Wall Walks1x3Hands shoulder width apart. Look at your hands. Push out tall. Elbows locked. Core engaged! Do not arch your back!
Tuck slides1x4 Do not pike. Do not arch! Push out tall. Your shoulders do not change angle!
Slide Away1x3
Tuck Straight tuck1x3
Tuck Leg Isolation1xRight, Left, Both = 1

One Arm Training A

DemoExerciseReps/SetsHow to/Cues
Narrow Miami Leg Circles2xeach side each direction
Miami Outside Hold - Full Straddle - Freestanding2x5sec each side
Miami Outside Transfers - Full Straddle3x2 each side
Miami Floor Combi Part II - Full Straddle3x1 each side
Vertical Wall Walks Legs Together2x1 each sideThis means: Down, up, down, up. Each time starting on a different side

Handstand Foundations B

DemoExerciseReps/SetsHow to/Cues
Wall Walks1x3Hands shoulder width apart. Look at your hands. Push out tall. Elbows locked. Core engaged! Do not arch your back!
Straddle Slide Away1x3
2on2 Straddle Slide Away1x3
2on2 Straddle Slide Away to legs together1x2
2on2 Straight Straddle Straight1x2Alternative 2on2 Straddle Middle Split Kicks
Straight Leg isolations1xRight, Left, Both = 1

One Arm Training B

DemoExerciseReps/SetsHow to/Cues
Floor Wiper Side Bends1x4 each side
Sitting Elastic Side Bends2x4 each side
Small Side Bends - Wall1x3 each side
Deep Side Bends - Wall1x3 each side
Deep Side Bends - Freestanding2x2 each side
Small Transfers - Freestanding - Legs Together2x2 each side
Small Transfers - Full Straddle2x2 each side
Lateral Wall Walks Legs Together2xWalk there and back. Use 4-6 blocks. Distance between each block should be the width of 1 block.

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