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.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Forehead to W | 8x | Rotate your thumbs up during the W part. Make sure that your elbows are 90 degrees bent and in line with the shoulders. Do not lift the entire upper body. Only lift the elbows and hands. | |
| Straight to W | 8x | First reach out towards the front to elevate the scapula then lift the hands up towards the ceiling. On the way back stop with your elbows in line with the shoulders. Lift your elbows and hands up towards the ceiling here as well. Keep your chest on the floor at all times. | |
| Back Extensions | 8x | Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate the arm, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor. Open your legs sligthly for this exercise. | |
| Arm Circles | 10x each direction | Isolate the movement into the arms only. The rest of the body stays tight and immobile. Quick, small and dynamic circles to wake the shoulders up and get them ready. | |
| Elbow Lifts | 8x | Keep your forehead on the floor and interlock your fingers behind your head. | |
| Wrist Warm Up | As needed | Stretch your wrists on the floor in all possible directions. |
Learning handstands well takes time. In this workout we focus on pushing out tall, learning to actually control and not to balance and on isolating the legs.
Enjoy
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 2x3 | Keep shoulder elevation | |
| Tuck Slides | 2x4 | Make sure your knees touch the wall as soon as you bend them | |
| 45 degrees wall handstand → bring both legs away from wall | 1x2 each leg | ||
| Slide Away | 2x3 | Use only shoulders to initiate the movement |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Tuck to Straight | 3x10sec | Jump through tuck to straight handstand | |
| Straight to Straddle | 2x2x | Through tuck to straight. Then open to straddle and close again. | |
| Tuck to Straight to Straddle to Tuck | 3x1 | Do a full circle with your legs. Hold and control each position. Do not let your elbows bent. | |
| Straight to tuck to straight | 2x2x | From straight go down to the tuck and back up | |
| L leg isolation --> wall | 2x2x each side | Bring both legs away from the wall. Focus on Isolation | |
| Single leg isolations | 2x1x each leg | From the straight handstand bring your leg down and back up. Do not use the upper leg as counter weight! Do not externally rotate your hips. Total isolation. You do not have to come down to parallel from the first day! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 2on2 tuck slides | 2x3-5 | ||
| Push Ups In Dowanward HS Dog | 2x4-8 | Elbows stay in, elevate feet if too easy. Shoulders and whole body moves diagonally. NOT up and down. Elevate feet if too easy | |
| L-Handstand Shrugs | 2x5 | Feet on a table, not against the wall! | |
| Kneeling shoulder shrugs with elastic | 2x12-15 | Finish your shoulders off. Really kill them! |
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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