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.
|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|
|Tuck on Back||2x4||Push out tall, keep your lower back on the floor at all times! Look at your hands. Keep your knees together and the feet on the same distance to the floor throughout the whole movement!|
|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.|
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.
|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|
|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!|
|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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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.
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.