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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!

My man!

All in all your press looks better and better. We need focus now on the compression moment. Like you have identified yourself well you are opening your hips too soon planching up.

Also focus a bit more on your free handstands. They HAVE to be the bomb 😉

You got this!

How to USE

Instead of doing workout A on Monday and Tuesday & Workout B on Thursday and Friday Please do

A on Monday

B on Tuesday

A on Thursday

B on Friday

 

Always do the post workout stretches after!

 

I also would strongly recommend training at least 5 times a week 😉

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
Cardiovascular Activity6-8minAny type of low intensity cardiovascular exercise. Break a sweat!
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
Knees to Chest 2 reps x 2Keep back pressed against floor at all times
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.

Flex - A

DemoExerciseReps/SetsHow to/Cues
Runners Stretch Slides10
Hip Flexor Conditioning10sec hold & 10 Pulses
Sitting Leg Lifts3 sets of 10lifts & 10sec hold
V Up Hold Pulses20
V Up Hold40sec
Sitting Pike Block Push10
V up combi with rope10
Runners Stretch Leg Lift10
Sitting One Legged Pike Stretch10
Walking Downward Dog10
Walking Pike40sec
Parallel Runners Stretch Pulses8
Parallel Runners Stretch40sec
Runenrs Stretch Table20sec
Runners Stretch Pulses10
Runenrs Stretch40sec
1 Legged Hamstring Stretch on back10x & 30sec hold
Table40sec
One Legged Good Morning8x each side

Flex - B

DemoExerciseReps/SetsHow to/Cues
1 Legged Good Morning1x8
Standing Pike Steps10x
1 Legged Siting Pike Stretch15x & 10sec hold
Runners Stretch40sec
Runners Stretch Pulses10x
Parallel Runners Stretch Reps8x
Runners Stretch Slides10x
Runners Stretch Lifts10x
Sitting 1 Legged Active Hold10sec & 10 Pulses
Standing Pike Stretch at wall with yoga block40sec
Walking Downward Dog with toes elevated on yoga block10x
Wall Pancake40sec
Wall Pancake Lifts10x
Press V Up Combi with Yoga Block10x

Handstand - A

DemoExerciseReps/SetsHow to/Cues
Wall Walks2sets, 3repsHands shoulder width apart. Look at your hands. Push out tall. Elbows locked. Core engaged! Do not arch your back!
L Leg Isolations2x2 each side
L- Leg Isolations - Bring both legs away from the wall2sets, 2repsFocus on your hips staying parallel. Push out tall. Bring the leg exactly above your hip and do not arch your back, then let the second leg join in.
Freestanding Leg Circles2 sets each direction, 2 rounds eachDirection 1: Tuck Straddle Straight Tuck | Direction 2: Tuck Straight Straddle Tuck
Straight Leg Isolations2x1 each side
Press from Floortotal of 5
Box Zombie to compression holdtotal of 5
Walking Dead3x15
Extreme Table Zombie2x3

Handstand - B

DemoExerciseReps/SetsHow to/Cues
Wall Walks2sets, 3repsHands shoulder width apart. Look at your hands. Push out tall. Elbows locked. Core engaged! Do not arch your back!
Tuck Slides1set, 4repsKeep back from arching or piking. Knees together!
Leg Circles2x3
Tuck Single Leg Isolations2x1 each leg
Planch Leans3x4-5Do not elevate your feet straight away on a chair. Start with about half of that
Lower to Box4sets, 1repRemember the proper technique
Box Zombie Press to Handstand4sets, 1 repsRemember the proper technique
Chest to Wall Press5x1Do negatives only if the way back up is not clean
2on2 Tuck Slides2sets, 3repsAlternatively if you do not have blocks put your hands on the floor close to each other so the thumbs touch side by side.
Vertical Walks in L2x1 each side

Post Workout Stretches

DemoExerciseReps/SetsHow to/Cues
Laying Hip Opener with Block40sec
Half Split40sec
Half Split Back Knee Bent against the Wall40secs

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.

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.

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