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!
You are already very strong but we need to focus on the basics a bit. We need to move a step back and work on alignment drills against the wall. They might be boring at first but they will help you SO MUCH!
Focus on keeping the elbows locked at all times and the shoulders covering the ears. Everything from hands to the bottom end of your ribs needs to be one solid unit!
I wrote you 2 separate programs. 1 to work on technique and freestanding handstands and 1 to focus on specific strength needed for straight handstands and one arm handstands.
Do the warm up everyday and chose an abs routine for core stability.
Then cycle the 2 different handstand routines.
You could do for example:
Get creative 😉
Handstands take time. Developing specific strength and feeling for balance is not easy. You are doing great already. Believe in the process and stay consistent!
|Germinator ABS Routine||3 rounds | See dropdown for description & videos.||This is a Level 3 routine.|
|Do 20 sec of each exercise, back to back||Germinator Heat-Up Routine||3 Rounds // 20 sec of each exercise back to back | See dropdown for videos & description.||This is a Level 2 Routine.|
|Floor Abs 1||2-3 rounds / 20sec per exercise | See dropdown for videos & description.||This is a Level 1 routine.|
|Floor Abs 2||2-3 rounds / 20sec per exercise | See dropdown for videos & description.||This is a Level 2 routine.|
|Ball Abs 1||2-3 rounds / 20sec per exercise | See dropdown for videos & description.||This is a Level 1 routine.|
|Ball Abs 2||2-3 rounds / 20sec per exercise | See dropdown for videos & description.||This is a Level 2 routine.|
|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|
|Knees to Chest||2 reps x 2||Keep back pressed against floor at all times|
|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.|
|L single Leg Isolations||2x2 each side|
|45 degrees leg isolations||3x2 ech side|
|L Leg Isolations||3x2 ech side|
|Straddle Slide Away||3x1|
|Straddle Jumps||10 total|
|Straddle Slide Away to Legs Together||2x2|
|Straddle Jumps to Legs Together||3x|
|Tuck Take Off||3x2|
|Box tuck Leg Isolation||2x1 each side|
|Box Tuck bring both Legs down at the same time||2x1 each side|
|Tuck Jumps||total of 10|
|Tuck to Straight||3x|
|Swing Up to L||4x each side|
|2on2 Tuck Slides||2x3|
|2on2 Slide Away||3x1|
|2on2 Half Slide Away||2x3|
|Half Slide Away||2x4|
|Vertical Block Walks in L||2x1each side|
|Downward Dog Push Ups||3x4-12|
|Shrugs in L with Feet on Table||2x6-8|
|Kneeling Elastic Shrugs||3x10-12|
|Press V Up Combi with Yoga Block||1x10|
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.
Start with back on ground. Lift your arms and shoulders up off the ground slightly. Push through your shoulders to extend your arms overhead, covering your ears with your shoulder. Keep that push throughout the whole motion.
Back stays pressed against the floor - you are trying to keep you ribs in and your core engaged.
To start: lift your legs off the ground into a hollow body hold. Knees are locked and pressed together & feet pointed. From there pull your knees towards your chest. Only go as far as your hip stays in place and doesn't roll up. You want to learn to move your legs individually without having any affect on the rest of your body.
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.