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!
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!
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 😉
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.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Cardiovascular Activity | 6-8min | Any type of low intensity cardiovascular exercise. Break a sweat! | |
| 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. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Runners Stretch Slides | 10 | ||
| Hip Flexor Conditioning | 10sec hold & 10 Pulses | ||
| Sitting Leg Lifts | 3 sets of 10lifts & 10sec hold | ||
| V Up Hold Pulses | 20 | ||
| V Up Hold | 40sec | ||
| Sitting Pike Block Push | 10 | ||
| V up combi with rope | 10 | ||
| Runners Stretch Leg Lift | 10 | ||
| Sitting One Legged Pike Stretch | 10 | ||
| Walking Downward Dog | 10 | ||
| Walking Pike | 40sec | ||
| Parallel Runners Stretch Pulses | 8 | ||
| Parallel Runners Stretch | 40sec | ||
| Runenrs Stretch Table | 20sec | ||
| Runners Stretch Pulses | 10 | ||
| Runenrs Stretch | 40sec | ||
| 1 Legged Hamstring Stretch on back | 10x & 30sec hold | ||
| Table | 40sec | ||
| One Legged Good Morning | 8x each side |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 1 Legged Good Morning | 1x8 | ||
| Standing Pike Steps | 10x | ||
| 1 Legged Siting Pike Stretch | 15x & 10sec hold | ||
| Runners Stretch | 40sec | ||
| Runners Stretch Pulses | 10x | ||
| Parallel Runners Stretch Reps | 8x | ||
| Runners Stretch Slides | 10x | ||
| Runners Stretch Lifts | 10x | ||
| Sitting 1 Legged Active Hold | 10sec & 10 Pulses | ||
| Standing Pike Stretch at wall with yoga block | 40sec | ||
| Walking Downward Dog with toes elevated on yoga block | 10x | ||
| Wall Pancake | 40sec | ||
| Wall Pancake Lifts | 10x | ||
| Press V Up Combi with Yoga Block | 10x |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 2sets, 3reps | Hands shoulder width apart. Look at your hands. Push out tall. Elbows locked. Core engaged! Do not arch your back! | |
| L Leg Isolations | 2x2 each side | ||
| L- Leg Isolations - Bring both legs away from the wall | 2sets, 2reps | Focus 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 Circles | 2 sets each direction, 2 rounds each | Direction 1: Tuck Straddle Straight Tuck | Direction 2: Tuck Straight Straddle Tuck | |
| Straight Leg Isolations | 2x1 each side | ||
| Press from Floor | total of 5 | ||
| Box Zombie to compression hold | total of 5 | ||
| Walking Dead | 3x15 | ||
| Extreme Table Zombie | 2x3 |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 2sets, 3reps | Hands shoulder width apart. Look at your hands. Push out tall. Elbows locked. Core engaged! Do not arch your back! | |
| Tuck Slides | 1set, 4reps | Keep back from arching or piking. Knees together! | |
| Leg Circles | 2x3 | ||
| Tuck Single Leg Isolations | 2x1 each leg | ||
| Planch Leans | 3x4-5 | Do not elevate your feet straight away on a chair. Start with about half of that | |
| Lower to Box | 4sets, 1rep | Remember the proper technique | |
| Box Zombie Press to Handstand | 4sets, 1 reps | Remember the proper technique | |
| Chest to Wall Press | 5x1 | Do negatives only if the way back up is not clean | |
| 2on2 Tuck Slides | 2sets, 3reps | Alternatively 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 L | 2x1 each side |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Laying Hip Opener with Block | 40sec | ||
 | Half Split | 40sec | |
 | Half Split Back Knee Bent against the Wall | 40secs |
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.
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.