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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. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy! Also if you’d rather go through your program offline, download the pdf version here.  Looking for your Dashboard? Find it here.

Warm-Up

 

DemoExerciseReps/SetsHow to/Cues
Half Wood Chopper10x
Standing Pike Steps8x each side
Laying One Legged Pike Stretch - Grab Ankle If Possible10x & 20 sec hold
One Legged Pancake Stretch On Back10x & 20 sec hold
Hip Circles On Back10x
Deep Plie15x & 20sec hold
Lotus Waves10x
Side Lunge Bottom Swap15x
Middle Split Half Split10x

Practice

Flexibility take time. Patience and consistency is key. Make sure you are always well warmed up and stay warm during your training. Do not stretch in a winy or cold area!

Middle Splits

DemoExerciseReps/SetsHow to/Cues
Middle Split Hip Opener10
Assisted Middle Split Push Ups With 1 Knee Bent10
Diamond Frog1min
Middle Split with both knees bent1min
Middle Split With Both Knees Bent -Arch Round30sec
Middle Split with both knees bent & Straight upper body40sec
Middle Split with 1 knee bent1min
Middle Split with 1 knee bent & straight upper body40sec
Middle Split1min30
Assisted Middle Split Push Ups With 1 Knee Bent & straight upper body8
Swimmer To Elbow10
Straight To Middle Split10
Middle Split Kicks on back with elastic10

Front Splits

DemoExerciseReps/SetsHow to/Cues
Runners Stretch with elevated foot30sec
Walking Downward dog10
Assisted Split Push Ups10
https://drive.google.com/file/d/140nrgb-z9c7J6kv6H0bmtoKPoNYMb-bC/view?usp=sharingSplit reps with elevated foot10
Split1min30
Split back knee bent against the wall1min
NOW REPEAT ON OTHER SIDE
Half split reps15x
Runners stretch30sec
Half split on elbows30sec
Prep for half split40sec
Runners stretch30sec
Half split back knee straight30sec
Runners Stretch40sec
Half Split40sec
DO ALL FOLLOWING EXERCISES WITHOUT BREAK
Runners Stretch20sec
Half Split back knee bent against the wall40sec
On Stomach Hip Opener With Yoga Block1min

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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